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Rambutan vs Pomelo - In-Depth Nutrition Comparison

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What are the main differences between Rambutan and Pomelo?

  • Rambutan is richer in Manganese, and Vitamin B3, yet Pomelo is richer in Vitamin C, and Potassium.
  • Pomelo's daily need coverage for Vitamin C is 62% higher.
  • Rambutan has 20 times more Manganese than Pomelo. Rambutan has 0.343mg of Manganese, while Pomelo has 0.017mg.

We used Rambutan, canned, syrup pack and Pummelo, raw types in this comparison.

Infographic

Rambutan vs Pomelo 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +218.2%
Contains more Calcium +450%
Contains more Magnesium +16.7%
Contains more Copper +37.5%
Contains more Potassium +414.3%
Contains more Phosphorus +88.9%
Contains less Sodium -90.9%
Equal in Zinc - 0.08
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 7% 4% 5% 22% 3% 4% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 2% 20% 5% 16% 3% 8% 1%
Contains more Iron +218.2%
Contains more Calcium +450%
Contains more Magnesium +16.7%
Contains more Copper +37.5%
Contains more Potassium +414.3%
Contains more Phosphorus +88.9%
Contains less Sodium -90.9%
Equal in Zinc - 0.08

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Pomelo
Contains more Vitamin B3 +514.5%
Contains more Vitamin C +1144.9%
Contains more Vitamin A +166.7%
Contains more Vitamin B1 +161.5%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B6 +80%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 1% 0% 0% 4% 6% 26% 2% 5% 0% 0% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 204% 1% 0% 0% 9% 7% 5% 0% 9% 0% 0% 0%
Contains more Vitamin B3 +514.5%
Contains more Vitamin C +1144.9%
Contains more Vitamin A +166.7%
Contains more Vitamin B1 +161.5%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B6 +80%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rambutan Pomelo
Rich in minerals ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in Saturated Fat Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rambutan Pomelo Opinion
Calories 82kcal 38kcal Rambutan
Protein 0.65g 0.76g Pomelo
Fats 0.21g 0.04g Rambutan
Vitamin C 4.9mg 61mg Pomelo
Net carbs 19.97g 8.62g Rambutan
Carbs 20.87g 9.62g Rambutan
Cholesterol 0mg 0mg
Vitamin D IU IU
Iron 0.35mg 0.11mg Rambutan
Calcium 22mg 4mg Rambutan
Potassium 42mg 216mg Pomelo
Magnesium 7mg 6mg Rambutan
Sugar g g
Fiber 0.9g 1g Pomelo
Copper 0.066mg 0.048mg Rambutan
Zinc 0.08mg 0.08mg
Starch g g
Phosphorus 9mg 17mg Pomelo
Sodium 11mg 1mg Pomelo
Vitamin A 3IU 8IU Pomelo
Vitamin E mg mg
Vitamin D µg µg
Vitamin B1 0.013mg 0.034mg Pomelo
Vitamin B2 0.022mg 0.027mg Pomelo
Vitamin B3 1.352mg 0.22mg Rambutan
Vitamin B5 0.018mg mg Rambutan
Vitamin B6 0.02mg 0.036mg Pomelo
Vitamin B12 0µg 0µg
Vitamin K µg µg
Folate 8µg µg Rambutan
Trans Fat 0g 0g
Saturated Fat g g
Monounsaturated Fat g g
Polyunsaturated fat g g
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rambutan Pomelo
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
5
Rambutan
19
Pomelo
Mineral Summary Score
7
Rambutan
7
Pomelo

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
4%
Rambutan
5%
Pomelo
Carbohydrates
21%
Rambutan
10%
Pomelo
Fats
1%
Rambutan
0%
Pomelo

Comparison summary

Which food is richer in minerals?
Rambutan
Rambutan is relatively richer in minerals
Which food is lower in glycemic index?
Rambutan
Rambutan is lower in glycemic index (difference - 19)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 10mg)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $3.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rambutan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168167/nutrients
  2. Pomelo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167754/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.