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Plantain vs. Rambutan — In-Depth Nutrition Comparison

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How are plantains and rambutan different?

  • Plantains have more vitamin B6, potassium, vitamin C, magnesium, and fiber than rambutan.
  • Daily need coverage for vitamin B6 for plantains is 17% higher.
  • Plantains contain 11 times more potassium than rambutan. While plantains contain 465mg of potassium, rambutan contains only 42mg.
  • Plantains have a lower glycemic index (37) than rambutan (59).

Plantains, cooked and Rambutan, canned, syrup pack are the varieties used in this article.

Infographic

Plantain 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 23% 0.6% 41% 22% 22% 3.5% 12% 0.65% 0% 7.6%
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 +357.1%
Contains more PotassiumPotassium +1007.1%
Contains more IronIron +65.7%
Contains more ZincZinc +62.5%
Contains more PhosphorusPhosphorus +211.1%
Contains less SodiumSodium -54.5%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +1000%
~equal in Copper ~0.066mg

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 36% 15% 2.6% 0% 12% 12% 14% 14% 55% 0% 1.8% 20% 6.9%
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 CVitamin C +122.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +253.8%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more Vitamin B5Vitamin B5 +1194.4%
Contains more Vitamin B6Vitamin B6 +1100%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +225%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +78.8%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 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 +21.5%
Contains more CarbsCarbs +49.3%
Contains more OtherOther +152.2%
Contains more FatsFats +16.7%
Contains more WaterWater +16%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plantain 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 minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Plantain Rambutan DV% diff.
Vitamin B6 0.24mg 0.02mg 17%
Manganese 0.343mg 15%
Potassium 465mg 42mg 12%
Vitamin C 10.9mg 4.9mg 7%
Magnesium 32mg 7mg 6%
Fiber 2.3g 0.9g 6%
Vitamin A 45µg 0µg 5%
Folate 26µg 8µg 5%
Vitamin B5 0.233mg 0.018mg 4%
Vitamin B3 0.756mg 1.352mg 4%
Carbs 31.15g 20.87g 3%
Iron 0.58mg 0.35mg 3%
Phosphorus 28mg 9mg 3%
Selenium 1.4µg 3%
Vitamin B1 0.046mg 0.013mg 3%
Choline 12.7mg 2%
Vitamin B2 0.052mg 0.022mg 2%
Calories 116kcal 82kcal 2%
Calcium 2mg 22mg 2%
Vitamin E 0.13mg 1%
Vitamin K 0.7µg 1%
Protein 0.79g 0.65g 0%
Fats 0.18g 0.21g 0%
Net carbs 28.85g 19.97g N/A
Sugar 14g N/A
Copper 0.066mg 0.066mg 0%
Zinc 0.13mg 0.08mg 0%
Sodium 5mg 11mg 0%
Saturated fat 0.069g 0%
Monounsaturated fat 0.015g 0%
Polyunsaturated fat 0.033g 0%
Tryptophan 0.009mg 0%
Threonine 0.021mg 0%
Isoleucine 0.022mg 0%
Leucine 0.036mg 0%
Lysine 0.037mg 0%
Methionine 0.01mg 0%
Phenylalanine 0.027mg 0%
Valine 0.028mg 0%
Histidine 0.039mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain 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
15%
Plantain
5%
Rambutan
Minerals Daily Need Coverage Score
13%
Plantain
10%
Rambutan

Comparison summary

Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 14g)
Which food is lower in Saturated fat?
Rambutan
Rambutan is lower in Saturated fat (difference - 0.069g)
Which food contains less Sodium?
Plantain
Plantain contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 22)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $4)
Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
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. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.