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Papaya vs. Rambutan — In-Depth Nutrition Comparison

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What are the differences between Papaya and Rambutan?

  • Papaya is higher in Vitamin C, Folate, and Vitamin A RAE, yet Rambutan is higher in Manganese, and Vitamin B3.
  • Papaya's daily need coverage for Vitamin C is 62% more.

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

Infographic

Papaya 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 Magnesium +200%
Contains more Phosphorus +11.1%
Contains more Potassium +333.3%
Contains less Sodium -27.3%
Contains more Iron +40%
Contains more Copper +46.7%
Contains more Manganese +757.5%
Equal in Calcium - 22
Equal in Phosphorus - 9
Equal in Zinc - 0.08
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 15% 5% 17% 2% 3% 15% 6% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 14% 5% 4% 4% 2% 3% 22% 45% 0%
Contains more Magnesium +200%
Contains more Phosphorus +11.1%
Contains more Potassium +333.3%
Contains less Sodium -27.3%
Contains more Iron +40%
Contains more Copper +46.7%
Contains more Manganese +757.5%
Equal in Calcium - 22
Equal in Phosphorus - 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Papaya
10
:
Contains more Vitamin A +31566.7%
Contains more Vitamin C +1142.9%
Contains more Vitamin B1 +76.9%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B5 +961.1%
Contains more Vitamin B6 +90%
Contains more Folate +362.5%
Contains more Vitamin B3 +278.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 6% 0% 203% 6% 7% 7% 12% 9% 28% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 17% 4% 6% 26% 2% 5% 6% 0% 0%
Contains more Vitamin A +31566.7%
Contains more Vitamin C +1142.9%
Contains more Vitamin B1 +76.9%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B5 +961.1%
Contains more Vitamin B6 +90%
Contains more Folate +362.5%
Contains more Vitamin B3 +278.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +23.8%
Contains more Water +12.8%
Contains more Other +69.6%
Contains more Protein +38.3%
Contains more Carbs +92.9%
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 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 Fats +23.8%
Contains more Water +12.8%
Contains more Other +69.6%
Contains more Protein +38.3%
Contains more Carbs +92.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Papaya Rambutan Opinion
Net carbs 9.12g 19.97g Rambutan
Protein 0.47g 0.65g Rambutan
Fats 0.26g 0.21g Papaya
Carbs 10.82g 20.87g Rambutan
Calories 43kcal 82kcal Rambutan
Fructose 3.73g Papaya
Sugar 7.82g Rambutan
Fiber 1.7g 0.9g Papaya
Calcium 20mg 22mg Rambutan
Iron 0.25mg 0.35mg Rambutan
Magnesium 21mg 7mg Papaya
Phosphorus 10mg 9mg Papaya
Potassium 182mg 42mg Papaya
Sodium 8mg 11mg Papaya
Zinc 0.08mg 0.08mg
Copper 0.045mg 0.066mg Rambutan
Manganese 0.04mg 0.343mg Rambutan
Selenium 0.6µg Papaya
Vitamin A 950IU 3IU Papaya
Vitamin A RAE 47µg 0µg Papaya
Vitamin E 0.3mg Papaya
Vitamin C 60.9mg 4.9mg Papaya
Vitamin B1 0.023mg 0.013mg Papaya
Vitamin B2 0.027mg 0.022mg Papaya
Vitamin B3 0.357mg 1.352mg Rambutan
Vitamin B5 0.191mg 0.018mg Papaya
Vitamin B6 0.038mg 0.02mg Papaya
Folate 37µg 8µg Papaya
Vitamin K 2.6µg Papaya
Tryptophan 0.008mg Papaya
Threonine 0.011mg Papaya
Isoleucine 0.008mg Papaya
Leucine 0.016mg Papaya
Lysine 0.025mg Papaya
Methionine 0.002mg Papaya
Phenylalanine 0.009mg Papaya
Valine 0.01mg Papaya
Histidine 0.005mg Papaya
Saturated Fat 0.081g Rambutan
Monounsaturated Fat 0.072g Papaya
Polyunsaturated fat 0.058g Papaya

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papaya 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
28%
Papaya
5%
Rambutan
Minerals Daily Need Coverage Score
8%
Papaya
10%
Rambutan

Comparison summary

Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 7.82g)
Which food is lower in Saturated Fat?
Rambutan
Rambutan is lower in Saturated Fat (difference - 0.081g)
Which food contains less Sodium?
Papaya
Papaya contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Papaya
Papaya is lower in glycemic index (difference - 21)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $3.8)
Which food is richer in vitamins?
Papaya
Papaya 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. Papaya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/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.