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Pistachio vs. Rambutan — In-Depth Nutrition Comparison

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Important differences between pistachios and rambutan

  • Pistachios have more copper, vitamin B6, vitamin B1, phosphorus, iron, fiber, manganese, potassium, magnesium, and zinc than rambutan.
  • Pistachios' daily need coverage for copper is 137% more.
  • Pistachios contain 85 times more vitamin B6 than rambutan. Pistachios contain 1.7mg of vitamin B6, while rambutan contains 0.02mg.
  • Rambutan has a higher glycemic index. The glycemic index of rambutan is 59, while the glycemic index of pistachios is 28.

The food varieties used in the comparison are Nuts, pistachio nuts, raw and Rambutan, canned, syrup pack.

Infographic

Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
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 +1628.6%
Contains more CalciumCalcium +377.3%
Contains more PotassiumPotassium +2340.5%
Contains more IronIron +1020%
Contains more CopperCopper +1869.7%
Contains more ZincZinc +2650%
Contains more PhosphorusPhosphorus +5344.4%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +249.9%
Contains more SeleniumSelenium +∞%

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 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
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 +14.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +6592.3%
Contains more Vitamin B2Vitamin B2 +627.3%
Contains more Vitamin B5Vitamin B5 +2788.9%
Contains more Vitamin B6Vitamin B6 +8400%
Contains more FolateFolate +537.5%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~1.352mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 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 +3001.5%
Contains more FatsFats +21481%
Contains more CarbsCarbs +30.2%
Contains more OtherOther +1195.7%
Contains more WaterWater +1685.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pistachio 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 Pistachio Rambutan DV% diff.
Copper 1.3mg 0.066mg 137%
Vitamin B6 1.7mg 0.02mg 129%
Polyunsaturated fat 14.38g 96%
Vitamin B1 0.87mg 0.013mg 71%
Fats 45.32g 0.21g 69%
Phosphorus 490mg 9mg 69%
Monounsaturated fat 23.257g 58%
Iron 3.92mg 0.35mg 45%
Fiber 10.6g 0.9g 39%
Protein 20.16g 0.65g 39%
Manganese 1.2mg 0.343mg 37%
Potassium 1025mg 42mg 29%
Magnesium 121mg 7mg 27%
Saturated fat 5.907g 27%
Calories 560kcal 82kcal 24%
Vitamin E 2.86mg 19%
Zinc 2.2mg 0.08mg 19%
Selenium 7µg 13%
Folate 51µg 8µg 11%
Vitamin B2 0.16mg 0.022mg 11%
Vitamin B5 0.52mg 0.018mg 10%
Calcium 105mg 22mg 8%
Vitamin A 26µg 0µg 3%
Carbs 27.17g 20.87g 2%
Vitamin C 5.6mg 4.9mg 1%
Starch 1.67g 1%
Net carbs 16.57g 19.97g N/A
Sugar 7.66g N/A
Sodium 1mg 11mg 0%
Vitamin B3 1.3mg 1.352mg 0%
Tryptophan 0.251mg 0%
Threonine 0.684mg 0%
Isoleucine 0.917mg 0%
Leucine 1.604mg 0%
Lysine 1.138mg 0%
Methionine 0.36mg 0%
Phenylalanine 1.092mg 0%
Valine 1.249mg 0%
Histidine 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio 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
63%
Pistachio
5%
Rambutan
Minerals Daily Need Coverage Score
125%
Pistachio
10%
Rambutan

Comparison summary

Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated fat?
Rambutan
Rambutan is lower in Saturated fat (difference - 5.907g)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 31)
Which food is cheaper?
Pistachio
Pistachio is cheaper (difference - $1.4)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
Pistachio
Pistachio 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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.