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Shortbread vs. Rambutan — In-Depth Nutrition Comparison

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Summary of differences between shortbread and rambutan

  • Shortbread has more iron, vitamin B1, vitamin B2, folate, vitamin B3, phosphorus, and vitamin B5, while rambutan has more vitamin C.
  • Shortbread covers your daily need for iron, 33% more than rambutan.
  • Shortbread contains 32 times more sodium than rambutan. While shortbread contains 353mg of sodium, rambutan contains only 11mg.

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

Infographic

Shortbread 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.
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%
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%
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%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +69.2%
Contains less SodiumSodium -96.9%

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 0% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
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%
Contains more Vitamin EVitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +912.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Shortbread Rambutan
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 Shortbread Rambutan DV% diff.
Polyunsaturated fat 8.326g 56%
Fats 26.22g 0.21g 40%
Saturated fat 8.105g 37%
Iron 2.98mg 0.35mg 33%
Vitamin B1 0.353mg 0.013mg 28%
Vitamin B2 0.314mg 0.022mg 22%
Calories 514kcal 82kcal 22%
Folate 81µg 8µg 18%
Monounsaturated fat 6.708g 17%
Starch 40.47g 17%
Vitamin E 2.44mg 16%
Sodium 353mg 11mg 15%
Carbs 63.78g 20.87g 14%
Vitamin B3 3.275mg 1.352mg 12%
Selenium 6.2µg 11%
Protein 5.37g 0.65g 9%
Vitamin K 11µg 9%
Phosphorus 66mg 9mg 8%
Vitamin B5 0.321mg 0.018mg 6%
Vitamin C 0mg 4.9mg 5%
Zinc 0.49mg 0.08mg 4%
Vitamin B6 0.071mg 0.02mg 4%
Copper 0.09mg 0.066mg 3%
Manganese 0.393mg 0.343mg 2%
Fiber 1.3g 0.9g 2%
Magnesium 14mg 7mg 2%
Calcium 13mg 22mg 1%
Potassium 88mg 42mg 1%
Net carbs 62.48g 19.97g N/A
Sugar 21.65g N/A
Trans fat 0.714g 0g 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
Shortbread Rambutan
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
30%
Shortbread
5%
Rambutan
Minerals Daily Need Coverage Score
34%
Shortbread
10%
Rambutan

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