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Prunes vs. Rambutan — In-Depth Nutrition Comparison

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Important differences between Prunes and Rambutan

  • Prunes has more Fiber, Copper, Potassium, Vitamin B6, Vitamin B2, Phosphorus, Magnesium, Vitamin B5, and Iron than Rambutan.
  • Prunes's daily need coverage for Fiber is 25% more.
  • Prunes contains 23 times more Vitamin B5 than Rambutan. Prunes contains 0.422mg of Vitamin B5, while Rambutan contains 0.018mg.

The food varieties used in the comparison are Plums, dried (prunes), uncooked and Rambutan, canned, syrup pack.

Infographic

Prunes 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 +95.5%
Contains more Iron +165.7%
Contains more Magnesium +485.7%
Contains more Phosphorus +666.7%
Contains more Potassium +1642.9%
Contains less Sodium -81.8%
Contains more Zinc +450%
Contains more Copper +325.8%
Contains more Manganese +14.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 14% 5% 4% 4% 2% 3% 22% 45% 0%
Contains more Calcium +95.5%
Contains more Iron +165.7%
Contains more Magnesium +485.7%
Contains more Phosphorus +666.7%
Contains more Potassium +1642.9%
Contains less Sodium -81.8%
Contains more Zinc +450%
Contains more Copper +325.8%
Contains more Manganese +14.7%

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.
Prunes
9
:
Contains more Vitamin A +25933.3%
Contains more Vitamin B1 +292.3%
Contains more Vitamin B2 +745.5%
Contains more Vitamin B3 +39.2%
Contains more Vitamin B5 +2244.4%
Contains more Vitamin B6 +925%
Contains more Vitamin C +716.7%
Contains more Folate +100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
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 +25933.3%
Contains more Vitamin B1 +292.3%
Contains more Vitamin B2 +745.5%
Contains more Vitamin B3 +39.2%
Contains more Vitamin B5 +2244.4%
Contains more Vitamin B6 +925%
Contains more Vitamin C +716.7%
Contains more Folate +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +235.4%
Contains more Fats +81%
Contains more Carbs +206.1%
Contains more Other +1047.8%
Contains more Water +152.4%
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 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 +235.4%
Contains more Fats +81%
Contains more Carbs +206.1%
Contains more Other +1047.8%
Contains more Water +152.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes 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 Prunes Rambutan Opinion
Net carbs 56.78g 19.97g Prunes
Protein 2.18g 0.65g Prunes
Fats 0.38g 0.21g Prunes
Carbs 63.88g 20.87g Prunes
Calories 240kcal 82kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g Rambutan
Fiber 7.1g 0.9g Prunes
Calcium 43mg 22mg Prunes
Iron 0.93mg 0.35mg Prunes
Magnesium 41mg 7mg Prunes
Phosphorus 69mg 9mg Prunes
Potassium 732mg 42mg Prunes
Sodium 2mg 11mg Prunes
Zinc 0.44mg 0.08mg Prunes
Copper 0.281mg 0.066mg Prunes
Manganese 0.299mg 0.343mg Rambutan
Selenium 0.3µg Prunes
Vitamin A 781IU 3IU Prunes
Vitamin A RAE 39µg 0µg Prunes
Vitamin E 0.43mg Prunes
Vitamin C 0.6mg 4.9mg Rambutan
Vitamin B1 0.051mg 0.013mg Prunes
Vitamin B2 0.186mg 0.022mg Prunes
Vitamin B3 1.882mg 1.352mg Prunes
Vitamin B5 0.422mg 0.018mg Prunes
Vitamin B6 0.205mg 0.02mg Prunes
Folate 4µg 8µg Rambutan
Vitamin K 59.5µg Prunes
Tryptophan 0.025mg Prunes
Threonine 0.049mg Prunes
Isoleucine 0.041mg Prunes
Leucine 0.066mg Prunes
Lysine 0.05mg Prunes
Methionine 0.016mg Prunes
Phenylalanine 0.052mg Prunes
Valine 0.056mg Prunes
Histidine 0.027mg Prunes
Saturated Fat 0.088g Rambutan
Monounsaturated Fat 0.053g Prunes
Polyunsaturated fat 0.062g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes 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
31%
Prunes
5%
Rambutan
Minerals Daily Need Coverage Score
32%
Prunes
10%
Rambutan

Comparison summary

Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 38.13g)
Which food is lower in Saturated Fat?
Rambutan
Rambutan is lower in Saturated Fat (difference - 0.088g)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 30)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $2)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes
Prunes 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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.