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Rambutan vs. Pomegranate — In-Depth Nutrition Comparison

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What are the differences between Rambutan and Pomegranate?

  • Rambutan is higher in Manganese, and Vitamin B3, yet Pomegranate is higher in Fiber, Copper, Folate, Vitamin B5, Vitamin C, and Potassium.
  • Pomegranate's daily need coverage for Fiber is 12% more.
  • Rambutan has 5 times more Vitamin B3 than Pomegranate. While Rambutan has 1.352mg of Vitamin B3, Pomegranate has only 0.293mg.

We used Rambutan, canned, syrup pack and Pomegranates, raw types in this article.

Infographic

Rambutan vs Pomegranate infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +120%
Contains more Iron +16.7%
Contains more Manganese +188.2%
Contains more Magnesium +71.4%
Contains more Phosphorus +300%
Contains more Potassium +461.9%
Contains less Sodium -72.7%
Contains more Zinc +337.5%
Contains more Copper +139.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 14% 5% 4% 4% 2% 3% 22% 45% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Calcium +120%
Contains more Iron +16.7%
Contains more Manganese +188.2%
Contains more Magnesium +71.4%
Contains more Phosphorus +300%
Contains more Potassium +461.9%
Contains less Sodium -72.7%
Contains more Zinc +337.5%
Contains more Copper +139.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +∞%
Contains more Vitamin B3 +361.4%
Contains more Vitamin C +108.2%
Contains more Vitamin B1 +415.4%
Contains more Vitamin B2 +140.9%
Contains more Vitamin B5 +1994.4%
Contains more Vitamin B6 +275%
Contains more Folate +375%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 17% 4% 6% 26% 2% 5% 6% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 5% 41%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +361.4%
Contains more Vitamin C +108.2%
Contains more Vitamin B1 +415.4%
Contains more Vitamin B2 +140.9%
Contains more Vitamin B5 +1994.4%
Contains more Vitamin B6 +275%
Contains more Folate +375%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +11.6%
Contains more Protein +156.9%
Contains more Fats +457.1%
Contains more Other +130.4%
Equal in Water - 77.93
21% 78%
Protein: 0.65 g
Fats: 0.21 g
Carbs: 20.87 g
Water: 78.04 g
Other: 0.23 g
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more Carbs +11.6%
Contains more Protein +156.9%
Contains more Fats +457.1%
Contains more Other +130.4%
Equal in Water - 77.93

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rambutan Pomegranate
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rambutan Pomegranate Opinion
Net carbs 19.97g 14.7g Rambutan
Protein 0.65g 1.67g Pomegranate
Fats 0.21g 1.17g Pomegranate
Carbs 20.87g 18.7g Rambutan
Calories 82kcal 83kcal Pomegranate
Sugar 13.67g Rambutan
Fiber 0.9g 4g Pomegranate
Calcium 22mg 10mg Rambutan
Iron 0.35mg 0.3mg Rambutan
Magnesium 7mg 12mg Pomegranate
Phosphorus 9mg 36mg Pomegranate
Potassium 42mg 236mg Pomegranate
Sodium 11mg 3mg Pomegranate
Zinc 0.08mg 0.35mg Pomegranate
Copper 0.066mg 0.158mg Pomegranate
Manganese 0.343mg 0.119mg Rambutan
Selenium 0.5µg Pomegranate
Vitamin A 3IU 0IU Rambutan
Vitamin E 0.6mg Pomegranate
Vitamin C 4.9mg 10.2mg Pomegranate
Vitamin B1 0.013mg 0.067mg Pomegranate
Vitamin B2 0.022mg 0.053mg Pomegranate
Vitamin B3 1.352mg 0.293mg Rambutan
Vitamin B5 0.018mg 0.377mg Pomegranate
Vitamin B6 0.02mg 0.075mg Pomegranate
Folate 8µg 38µg Pomegranate
Choline 7.6mg Pomegranate
Vitamin K 16.4µg Pomegranate
Saturated Fat 0.12g Rambutan
Monounsaturated Fat 0.093g Pomegranate
Polyunsaturated fat 0.079g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rambutan Pomegranate
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
Rambutan
15%
Pomegranate
Minerals Daily Need Coverage Score
10%
Rambutan
14%
Pomegranate

Comparison summary

Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 13.67g)
Which food is lower in Saturated Fat?
Rambutan
Rambutan is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Rambutan
Rambutan is lower in glycemic index (difference - 59)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 8mg)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $3)
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Rambutan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168167/nutrients
  2. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.