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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 RAE.
  • 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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +200%
Contains more Phosphorus +11.1%
Contains more Potassium +333.3%
Contains less Sodium -27.3%
Contains more Iron +40%
Contains more Copper +46.7%
Equal in Calcium - 22
Equal in Phosphorus - 9
Equal in Zinc - 0.08
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 10% 15% 5% 17% 2% 3% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 14% 5% 4% 4% 2% 3% 22%
Contains more Magnesium +200%
Contains more Phosphorus +11.1%
Contains more Potassium +333.3%
Contains less Sodium -27.3%
Contains more Iron +40%
Contains more Copper +46.7%
Equal in Calcium - 22
Equal in Phosphorus - 9
Equal in Zinc - 0.08

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 A +31566.7%
Contains more Vitamin C +1142.9%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 6% 0% 203% 6% 7% 7% 12% 9% 28% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 17% 4% 6% 26% 2% 5% 6% 0% 0%
Contains more Vitamin A +31566.7%
Contains more Vitamin C +1142.9%
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Papaya Rambutan Opinion
Net carbs 9.12g 19.97g Rambutan
Protein 0.47g 0.65g Rambutan
Fats 0.26g 0.21g Papaya
Carbs 10.82g 20.87g Rambutan
Calories 43kcal 82kcal Rambutan
Starch 0g g Papaya
Fructose 3.73g g Papaya
Sugar 7.82g g Rambutan
Fiber 1.7g 0.9g Papaya
Calcium 20mg 22mg Rambutan
Iron 0.25mg 0.35mg Rambutan
Magnesium 21mg 7mg Papaya
Phosphorus 10mg 9mg Papaya
Potassium 182mg 42mg Papaya
Sodium 8mg 11mg Papaya
Zinc 0.08mg 0.08mg
Copper 0.045mg 0.066mg Rambutan
Vitamin A 950IU 3IU Papaya
Vitamin E 0.3mg mg Papaya
Vitamin D 0IU IU Papaya
Vitamin D 0µg µg Papaya
Vitamin C 60.9mg 4.9mg Papaya
Vitamin B1 0.023mg 0.013mg Papaya
Vitamin B2 0.027mg 0.022mg Papaya
Vitamin B3 0.357mg 1.352mg Rambutan
Vitamin B5 0.191mg 0.018mg Papaya
Vitamin B6 0.038mg 0.02mg Papaya
Folate 37µg 8µg Papaya
Vitamin B12 0µg 0µg
Vitamin K 2.6µg µg Papaya
Tryptophan 0.008mg mg Papaya
Threonine 0.011mg mg Papaya
Isoleucine 0.008mg mg Papaya
Leucine 0.016mg mg Papaya
Lysine 0.025mg mg Papaya
Methionine 0.002mg mg Papaya
Phenylalanine 0.009mg mg Papaya
Valine 0.01mg mg Papaya
Histidine 0.005mg mg Papaya
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.081g g Rambutan
Monounsaturated Fat 0.072g g Papaya
Polyunsaturated fat 0.058g g Papaya

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
3%
Papaya
4%
Rambutan
Carbohydrates
11%
Papaya
21%
Rambutan
Fats
1%
Papaya
1%
Rambutan

Comparison summary

Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 7.82g)
Which food is lower in Saturated Fat?
Rambutan
Rambutan is lower in Saturated Fat (difference - 0.081g)
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 lower in glycemic index?
?
The foods have equal glycemic indexes (59)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 to 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.