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Dates vs Rambutan - In-Depth Nutrition Comparison

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How are Dates and Rambutan different?

  • Dates are richer in Fiber, Potassium, Copper, Vitamin B5, Vitamin B6, Magnesium, Iron and Phosphorus, while Rambutan is higher in Vitamin C.
  • Dates covers your daily need of Fiber 28% more than Rambutan.
  • Dates contain 33 times more Vitamin B5 than Rambutan. Dates contain 0.589mg of Vitamin B5, while Rambutan contains 0.018mg.

Dates, deglet noor and Rambutan, canned, syrup pack types were used in this article.

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Dates  vs Rambutan 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +191.4%
Contains more Calcium +77.3%
Contains more Potassium +1461.9%
Contains more Magnesium +514.3%
Contains more Copper +212.1%
Contains more Zinc +262.5%
Contains more Phosphorus +588.9%
Contains less Sodium -81.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 7% 4% 5% 22% 3% 4% 2%
Contains more Iron +191.4%
Contains more Calcium +77.3%
Contains more Potassium +1461.9%
Contains more Magnesium +514.3%
Contains more Copper +212.1%
Contains more Zinc +262.5%
Contains more Phosphorus +588.9%
Contains less Sodium -81.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +233.3%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +200%
Contains more Vitamin B5 +3172.2%
Contains more Vitamin B6 +725%
Contains more Folate +137.5%
Contains more Vitamin C +1125%
Equal in Vitamin B3 - 1.352
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 1% 0% 0% 4% 6% 26% 2% 5% 0% 0% 6%
Contains more Vitamin A +233.3%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +200%
Contains more Vitamin B5 +3172.2%
Contains more Vitamin B6 +725%
Contains more Folate +137.5%
Contains more Vitamin C +1125%
Equal in Vitamin B3 - 1.352

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
12
Dates
5
Rambutan
Mineral Summary Score
30
Dates
7
Rambutan

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
15%
Dates
4%
Rambutan
Carbohydrates
75%
Dates
21%
Rambutan
Fats
2%
Dates
1%
Rambutan

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dates Rambutan
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Dates Rambutan
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Rambutan
Rambutan contains less Sugars (difference - 63.35g)
Which food is lower in Saturated Fat?
Rambutan
Rambutan is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Rambutan
Rambutan is lower in glycemic index (difference - 42)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 9mg)
Which food is cheaper?
Dates
Dates is cheaper (difference - $2)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Dates Rambutan Opinion
Calories 282 82 Dates
Protein 2.45 0.65 Dates
Fats 0.39 0.21 Dates
Vitamin C 0.4 4.9 Rambutan
Carbs 75.03 20.87 Dates
Cholesterol 0 0
Vitamin D 0 Dates
Iron 1.02 0.35 Dates
Calcium 39 22 Dates
Potassium 656 42 Dates
Magnesium 43 7 Dates
Sugars 63.35 Rambutan
Fiber 8 0.9 Dates
Copper 0.206 0.066 Dates
Zinc 0.29 0.08 Dates
Starch
Phosphorus 62 9 Dates
Sodium 2 11 Dates
Vitamin A 10 3 Dates
Vitamin E 0.05 Dates
Vitamin D 0 Dates
Vitamin B1 0.052 0.013 Dates
Vitamin B2 0.066 0.022 Dates
Vitamin B3 1.274 1.352 Rambutan
Vitamin B5 0.589 0.018 Dates
Vitamin B6 0.165 0.02 Dates
Vitamin B12 0 0
Vitamin K 2.7 Dates
Folate 19 8 Dates
Trans Fat 0 0
Saturated Fat 0.032 Rambutan
Monounsaturated Fat 0.036 Dates
Polyunsaturated fat 0.019 Dates
Tryptophan 0.012 Dates
Threonine 0.043 Dates
Isoleucine 0.049 Dates
Leucine 0.084 Dates
Lysine 0.066 Dates
Methionine 0.022 Dates
Phenylalanine 0.05 Dates
Valine 0.071 Dates
Histidine 0.032 Dates
Fructose 19.56 Dates

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.