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Dried fruit vs. Rambutan — In-Depth Nutrition Comparison

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Summary of differences between Dried fruit and Rambutan

  • The amount of Potassium, Copper, Iron, Fiber, Vitamin A RAE, Vitamin B5, Vitamin B6, Phosphorus, Vitamin B3, and Magnesium in Dried fruit is higher than in Rambutan.
  • Dried fruit covers your daily need of Potassium 33% more than Rambutan.

These are the specific foods used in this comparison Apricots, dried, sulfured, uncooked and Rambutan, canned, syrup pack.

Infographic

Dried fruit 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 +150%
Contains more Iron +660%
Contains more Magnesium +357.1%
Contains more Phosphorus +688.9%
Contains more Potassium +2666.7%
Contains more Zinc +387.5%
Contains more Copper +419.7%
Contains more Manganese +46%
Equal in Sodium - 11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 14% 5% 4% 4% 2% 3% 22% 45% 0%
Contains more Calcium +150%
Contains more Iron +660%
Contains more Magnesium +357.1%
Contains more Phosphorus +688.9%
Contains more Potassium +2666.7%
Contains more Zinc +387.5%
Contains more Copper +419.7%
Contains more Manganese +46%
Equal in Sodium - 11

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.
:
Contains more Vitamin A +120033.3%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B2 +236.4%
Contains more Vitamin B3 +91.5%
Contains more Vitamin B5 +2766.7%
Contains more Vitamin B6 +615%
Contains more Folate +25%
Contains more Vitamin C +390%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8% 8%
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 +120033.3%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B2 +236.4%
Contains more Vitamin B3 +91.5%
Contains more Vitamin B5 +2766.7%
Contains more Vitamin B6 +615%
Contains more Folate +25%
Contains more Vitamin C +390%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +421.5%
Contains more Fats +142.9%
Contains more Carbs +200.1%
Contains more Other +1017.4%
Contains more Water +152.6%
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +421.5%
Contains more Fats +142.9%
Contains more Carbs +200.1%
Contains more Other +1017.4%
Contains more Water +152.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit 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 Dried fruit Rambutan Opinion
Net carbs 55.34g 19.97g Dried fruit
Protein 3.39g 0.65g Dried fruit
Fats 0.51g 0.21g Dried fruit
Carbs 62.64g 20.87g Dried fruit
Calories 241kcal 82kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g Rambutan
Fiber 7.3g 0.9g Dried fruit
Calcium 55mg 22mg Dried fruit
Iron 2.66mg 0.35mg Dried fruit
Magnesium 32mg 7mg Dried fruit
Phosphorus 71mg 9mg Dried fruit
Potassium 1162mg 42mg Dried fruit
Sodium 10mg 11mg Dried fruit
Zinc 0.39mg 0.08mg Dried fruit
Copper 0.343mg 0.066mg Dried fruit
Manganese 0.235mg 0.343mg Rambutan
Selenium 2.2µg Dried fruit
Vitamin A 3604IU 3IU Dried fruit
Vitamin A RAE 180µg 0µg Dried fruit
Vitamin E 4.33mg Dried fruit
Vitamin C 1mg 4.9mg Rambutan
Vitamin B1 0.015mg 0.013mg Dried fruit
Vitamin B2 0.074mg 0.022mg Dried fruit
Vitamin B3 2.589mg 1.352mg Dried fruit
Vitamin B5 0.516mg 0.018mg Dried fruit
Vitamin B6 0.143mg 0.02mg Dried fruit
Folate 10µg 8µg Dried fruit
Choline 13.9mg Dried fruit
Vitamin K 3.1µg Dried fruit
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Saturated Fat 0.017g Rambutan
Monounsaturated Fat 0.074g Dried fruit
Polyunsaturated fat 0.074g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit 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
36%
Dried fruit
5%
Rambutan
Minerals Daily Need Coverage Score
44%
Dried fruit
10%
Rambutan

Comparison summary

Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 53.44g)
Which food is lower in Saturated Fat?
Rambutan
Rambutan is lower in Saturated Fat (difference - 0.017g)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 28)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $2)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit 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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.