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Dates vs. Rambutan — In-Depth Nutrition Comparison

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How are Dates and Rambutan different?

  • Dates are higher than Rambutan in Fiber, Potassium, Copper, Vitamin B5, Vitamin B6, Magnesium, Iron, and Phosphorus.
  • 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.

Infographic

Dates  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 +77.3%
Contains more Iron +191.4%
Contains more Magnesium +514.3%
Contains more Phosphorus +588.9%
Contains more Potassium +1461.9%
Contains less Sodium -81.8%
Contains more Zinc +262.5%
Contains more Copper +212.1%
Contains more Manganese +30.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 14% 5% 4% 4% 2% 3% 22% 45% 0%
Contains more Calcium +77.3%
Contains more Iron +191.4%
Contains more Magnesium +514.3%
Contains more Phosphorus +588.9%
Contains more Potassium +1461.9%
Contains less Sodium -81.8%
Contains more Zinc +262.5%
Contains more Copper +212.1%
Contains more Manganese +30.9%

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.
Dates
10
:
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 4% 7%
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 +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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +276.9%
Contains more Fats +85.7%
Contains more Carbs +259.5%
Contains more Other +595.7%
Contains more Water +280.1%
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 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 +276.9%
Contains more Fats +85.7%
Contains more Carbs +259.5%
Contains more Other +595.7%
Contains more Water +280.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates 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 Dates Rambutan Opinion
Net carbs 67.03g 19.97g Dates
Protein 2.45g 0.65g Dates
Fats 0.39g 0.21g Dates
Carbs 75.03g 20.87g Dates
Calories 282kcal 82kcal Dates
Fructose 19.56g Dates
Sugar 63.35g Rambutan
Fiber 8g 0.9g Dates
Calcium 39mg 22mg Dates
Iron 1.02mg 0.35mg Dates
Magnesium 43mg 7mg Dates
Phosphorus 62mg 9mg Dates
Potassium 656mg 42mg Dates
Sodium 2mg 11mg Dates
Zinc 0.29mg 0.08mg Dates
Copper 0.206mg 0.066mg Dates
Manganese 0.262mg 0.343mg Rambutan
Selenium 3µg Dates
Vitamin A 10IU 3IU Dates
Vitamin E 0.05mg Dates
Vitamin C 0.4mg 4.9mg Rambutan
Vitamin B1 0.052mg 0.013mg Dates
Vitamin B2 0.066mg 0.022mg Dates
Vitamin B3 1.274mg 1.352mg Rambutan
Vitamin B5 0.589mg 0.018mg Dates
Vitamin B6 0.165mg 0.02mg Dates
Folate 19µg 8µg Dates
Choline 6.3mg Dates
Vitamin K 2.7µg Dates
Tryptophan 0.012mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg Dates
Methionine 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
Saturated Fat 0.032g Rambutan
Monounsaturated Fat 0.036g Dates
Polyunsaturated fat 0.019g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates 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
12%
Dates
5%
Rambutan
Minerals Daily Need Coverage Score
29%
Dates
10%
Rambutan

Comparison summary

Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 63.35g)
Which food is lower in Saturated Fat?
Rambutan
Rambutan is lower in Saturated Fat (difference - 0.032g)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 17)
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)

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. 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.