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Papaya vs Rambutan - In-Depth Nutrition Comparison

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What are the differences between Papaya and Rambutan?

  • Papaya is higher in Vitamin C and Folate, yet Rambutan is higher in Manganese, Vitamin B3 and Vitamin A.
  • Papaya's daily need coverage for Vitamin C is 62% more.
  • Papaya has 5 times more Folate than Rambutan. While Papaya has 37µg of Folate, Rambutan has only 8µg.

We used Papayas, raw and Rambutan, canned, syrup pack types in this article.

Infographic

Papaya 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
Papaya
4
:
Contains more Potassium +333.3%
Contains more Magnesium +200%
Contains more Phosphorus +11.1%
Contains less Sodium -27.3%
Contains more Iron +40%
Contains more Copper +46.7%
Equal in Calcium - 22
Equal in Zinc - 0.08
Equal in Phosphorus - 9
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 6% 17% 15% 15% 3% 5% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 7% 4% 5% 22% 3% 4% 2%
Contains more Potassium +333.3%
Contains more Magnesium +200%
Contains more Phosphorus +11.1%
Contains less Sodium -27.3%
Contains more Iron +40%
Contains more Copper +46.7%
Equal in Calcium - 22
Equal in Zinc - 0.08
Equal in Phosphorus - 9

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
Papaya
10
:
Contains more Vitamin C +1142.9%
Contains more Vitamin A +31566.7%
Contains more Vitamin B1 +76.9%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B5 +961.1%
Contains more Vitamin B6 +90%
Contains more Folate +362.5%
Contains more Vitamin B3 +278.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 203% 57% 6% 0% 6% 7% 7% 12% 9% 0% 7% 28%
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 C +1142.9%
Contains more Vitamin A +31566.7%
Contains more Vitamin B1 +76.9%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B5 +961.1%
Contains more Vitamin B6 +90%
Contains more Folate +362.5%
Contains more Vitamin B3 +278.7%

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
28
Papaya
5
Rambutan
Mineral Summary Score
9
Papaya
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
3%
Papaya
4%
Rambutan
Carbohydrates
11%
Papaya
21%
Rambutan
Fats
1%
Papaya
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.
Papaya 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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Papaya 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 - 7.82g)
Which food is lower in Saturated Fat?
Rambutan
Rambutan is lower in Saturated Fat (difference - 0.081g)
Which food is lower in glycemic index?
Rambutan
Rambutan is lower in glycemic index (difference - 59)
Which food contains less Sodium?
Papaya
Papaya contains less Sodium (difference - 3mg)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $3.8)
Which food is richer in vitamins?
Papaya
Papaya is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

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 Papaya Rambutan Opinion
Calories 43 82 Rambutan
Protein 0.47 0.65 Rambutan
Fats 0.26 0.21 Papaya
Vitamin C 60.9 4.9 Papaya
Carbs 10.82 20.87 Rambutan
Cholesterol 0 0
Vitamin D 0 Papaya
Iron 0.25 0.35 Rambutan
Calcium 20 22 Rambutan
Potassium 182 42 Papaya
Magnesium 21 7 Papaya
Sugars 7.82 Rambutan
Fiber 1.7 0.9 Papaya
Copper 0.045 0.066 Rambutan
Zinc 0.08 0.08
Starch 0 Papaya
Phosphorus 10 9 Papaya
Sodium 8 11 Papaya
Vitamin A 950 3 Papaya
Vitamin E 0.3 Papaya
Vitamin D 0 Papaya
Vitamin B1 0.023 0.013 Papaya
Vitamin B2 0.027 0.022 Papaya
Vitamin B3 0.357 1.352 Rambutan
Vitamin B5 0.191 0.018 Papaya
Vitamin B6 0.038 0.02 Papaya
Vitamin B12 0 0
Vitamin K 2.6 Papaya
Folate 37 8 Papaya
Trans Fat 0 0
Saturated Fat 0.081 Rambutan
Monounsaturated Fat 0.072 Papaya
Polyunsaturated fat 0.058 Papaya
Tryptophan 0.008 Papaya
Threonine 0.011 Papaya
Isoleucine 0.008 Papaya
Leucine 0.016 Papaya
Lysine 0.025 Papaya
Methionine 0.002 Papaya
Phenylalanine 0.009 Papaya
Valine 0.01 Papaya
Histidine 0.005 Papaya
Fructose 3.73 Papaya

References

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

  1. Papaya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/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.