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Rambutan vs. Shortbread — In-Depth Nutrition Comparison

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Summary of differences between rambutan and shortbread

  • Rambutan has more vitamin C, while shortbread has more iron, vitamin B1, vitamin B2, folate, vitamin B3, phosphorus, and vitamin B5.
  • Shortbread covers your daily need for iron, 33% more than rambutan.
  • The amount of sodium in rambutan is lower.

These are the specific foods used in this comparison Rambutan, canned, syrup pack and Cookies, shortbread, commercially prepared, plain.

Infographic

Rambutan vs Shortbread infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 6.6% 3.7% 13% 22% 2.2% 3.9% 1.4% 45% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more CalciumCalcium +69.2%
Contains less SodiumSodium -96.9%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +109.5%
Contains more IronIron +751.4%
Contains more CopperCopper +36.4%
Contains more ZincZinc +512.5%
Contains more PhosphorusPhosphorus +633.3%
Contains more ManganeseManganese +14.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 0% 0% 0% 3.3% 5.1% 25% 1.1% 4.6% 0% 0% 6% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2615.4%
Contains more Vitamin B2Vitamin B2 +1327.3%
Contains more Vitamin B3Vitamin B3 +142.2%
Contains more Vitamin B5Vitamin B5 +1683.3%
Contains more Vitamin B6Vitamin B6 +255%
Contains more FolateFolate +912.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 78%
Protein: 0.65 g
Fats: 0.21 g
Carbs: 20.87 g
Water: 78.04 g
Other: 0.23 g
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more WaterWater +2067.8%
Contains more ProteinProtein +726.2%
Contains more FatsFats +12385.7%
Contains more CarbsCarbs +205.6%
Contains more OtherOther +347.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rambutan Shortbread DV% diff.
Polyunsaturated fat 8.326g 56%
Fats 0.21g 26.22g 40%
Saturated fat 8.105g 37%
Iron 0.35mg 2.98mg 33%
Vitamin B1 0.013mg 0.353mg 28%
Vitamin B2 0.022mg 0.314mg 22%
Calories 82kcal 514kcal 22%
Folate 8µg 81µg 18%
Monounsaturated fat 6.708g 17%
Starch 40.47g 17%
Vitamin E 2.44mg 16%
Sodium 11mg 353mg 15%
Carbs 20.87g 63.78g 14%
Vitamin B3 1.352mg 3.275mg 12%
Selenium 6.2µg 11%
Protein 0.65g 5.37g 9%
Vitamin K 11µg 9%
Phosphorus 9mg 66mg 8%
Vitamin B5 0.018mg 0.321mg 6%
Vitamin C 4.9mg 0mg 5%
Zinc 0.08mg 0.49mg 4%
Vitamin B6 0.02mg 0.071mg 4%
Copper 0.066mg 0.09mg 3%
Manganese 0.343mg 0.393mg 2%
Fiber 0.9g 1.3g 2%
Magnesium 7mg 14mg 2%
Calcium 22mg 13mg 1%
Potassium 42mg 88mg 1%
Net carbs 19.97g 62.48g N/A
Sugar 21.65g N/A
Trans fat 0g 0.714g N/A
Choline 0.9mg 0%
Fructose 0.3g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rambutan Shortbread
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
30%
Shortbread
Minerals Daily Need Coverage Score
10%
Rambutan
34%
Shortbread

Comparison summary

Which food is richer in minerals?
Shortbread
Shortbread is relatively richer in minerals
Which food is cheaper?
Shortbread
Shortbread is cheaper (difference - $4)
Which food is richer in vitamins?
Shortbread
Shortbread is relatively richer in vitamins
Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 21.65g)
Which food contains less Sodium?
Rambutan
Rambutan contains less Sodium (difference - 342mg)
Which food is lower in Saturated fat?
Rambutan
Rambutan is lower in Saturated fat (difference - 8.105g)
Which food is lower in glycemic index?
Rambutan
Rambutan is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.