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Roselle vs. Rambutan — In-Depth Nutrition Comparison

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Important differences between Roselle and Rambutan

  • Roselle has more Calcium, Iron, Magnesium, and Vitamin C, however, Rambutan is richer in Vitamin B3.
  • Roselle's daily need coverage for Calcium is 19% more.
  • Roselle contains 7 times more Magnesium than Rambutan. Roselle contains 51mg of Magnesium, while Rambutan contains 7mg.

The food varieties used in the comparison are Roselle, raw and Rambutan, canned, syrup pack.

Infographic

Roselle vs Rambutan 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 +877.3%
Contains more Iron +322.9%
Contains more Magnesium +628.6%
Contains more Phosphorus +311.1%
Contains more Potassium +395.2%
Contains less Sodium -45.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 56% 37% 16% 19% 1% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 14% 5% 4% 4% 2% 3% 22% 45% 0%
Contains more Calcium +877.3%
Contains more Iron +322.9%
Contains more Magnesium +628.6%
Contains more Phosphorus +311.1%
Contains more Potassium +395.2%
Contains less Sodium -45.5%

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 +9466.7%
Contains more Vitamin C +144.9%
Contains more Vitamin B2 +27.3%
Contains more Vitamin B1 +18.2%
Contains more Vitamin B3 +336.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 18% 0% 0% 40% 3% 7% 6% 0% 0% 0% 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 1% 0% 0% 17% 4% 6% 26% 2% 5% 6% 0% 0% 0%
Contains more Vitamin A +9466.7%
Contains more Vitamin C +144.9%
Contains more Vitamin B2 +27.3%
Contains more Vitamin B1 +18.2%
Contains more Vitamin B3 +336.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +47.7%
Contains more Fats +204.8%
Contains more Water +10.9%
Contains more Other +121.7%
Contains more Carbs +84.5%
Equal in Water - 78.04
11% 87%
Protein: 0.96 g
Fats: 0.64 g
Carbs: 11.31 g
Water: 86.58 g
Other: 0.51 g
21% 78%
Protein: 0.65 g
Fats: 0.21 g
Carbs: 20.87 g
Water: 78.04 g
Other: 0.23 g
Contains more Protein +47.7%
Contains more Fats +204.8%
Contains more Water +10.9%
Contains more Other +121.7%
Contains more Carbs +84.5%
Equal in Water - 78.04

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roselle Rambutan Opinion
Net carbs 11.31g 19.97g Rambutan
Protein 0.96g 0.65g Roselle
Fats 0.64g 0.21g Roselle
Carbs 11.31g 20.87g Rambutan
Calories 49kcal 82kcal Rambutan
Fiber 0.9g Rambutan
Calcium 215mg 22mg Roselle
Iron 1.48mg 0.35mg Roselle
Magnesium 51mg 7mg Roselle
Phosphorus 37mg 9mg Roselle
Potassium 208mg 42mg Roselle
Sodium 6mg 11mg Roselle
Zinc 0.08mg Rambutan
Copper 0.066mg Rambutan
Manganese 0.343mg Rambutan
Vitamin A 287IU 3IU Roselle
Vitamin A RAE 14µg 0µg Roselle
Vitamin C 12mg 4.9mg Roselle
Vitamin B1 0.011mg 0.013mg Rambutan
Vitamin B2 0.028mg 0.022mg Roselle
Vitamin B3 0.31mg 1.352mg Rambutan
Vitamin B5 0.018mg Rambutan
Vitamin B6 0.02mg Rambutan
Folate 8µg Rambutan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roselle Rambutan
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
6%
Roselle
5%
Rambutan
Minerals Daily Need Coverage Score
19%
Roselle
10%
Rambutan

Comparison summary

Which food contains less Sodium?
Roselle
Roselle contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Roselle
Roselle is lower in glycemic index (difference - 59)
Which food is cheaper?
Roselle
Roselle is cheaper (difference - $4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
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.
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

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. Roselle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168170/nutrients
  2. Rambutan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168167/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.