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Prune vs Rambutan - In-Depth Nutrition Comparison

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Important differences between Prune and Rambutan

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

Prune 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
Prune
8
:
Contains more Iron +165.7%
Contains more Calcium +95.5%
Contains more Potassium +1642.9%
Contains more Magnesium +485.7%
Contains more Copper +325.8%
Contains more Zinc +450%
Contains more Phosphorus +666.7%
Contains less Sodium -81.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 35% 13% 65% 30% 94% 12% 30% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 7% 4% 5% 22% 3% 4% 2%
Contains more Iron +165.7%
Contains more Calcium +95.5%
Contains more Potassium +1642.9%
Contains more Magnesium +485.7%
Contains more Copper +325.8%
Contains more Zinc +450%
Contains more Phosphorus +666.7%
Contains less Sodium -81.8%

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
Prune
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 47% 9% 0% 13% 43% 36% 26% 48% 0% 149% 3%
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 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%

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.
Prune 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 Prune Rambutan Opinion
Calories 240kcal 82kcal Prune
Protein 2.18g 0.65g Prune
Fats 0.38g 0.21g Prune
Vitamin C 0.6mg 4.9mg Rambutan
Net carbs 56.78g 19.97g Prune
Carbs 63.88g 20.87g Prune
Cholesterol 0mg 0mg
Vitamin D 0IU IU Prune
Iron 0.93mg 0.35mg Prune
Calcium 43mg 22mg Prune
Potassium 732mg 42mg Prune
Magnesium 41mg 7mg Prune
Sugar 38.13g g Rambutan
Fiber 7.1g 0.9g Prune
Copper 0.281mg 0.066mg Prune
Zinc 0.44mg 0.08mg Prune
Starch 5.11g g Prune
Phosphorus 69mg 9mg Prune
Sodium 2mg 11mg Prune
Vitamin A 781IU 3IU Prune
Vitamin E 0.43mg mg Prune
Vitamin D 0µg µg Prune
Vitamin B1 0.051mg 0.013mg Prune
Vitamin B2 0.186mg 0.022mg Prune
Vitamin B3 1.882mg 1.352mg Prune
Vitamin B5 0.422mg 0.018mg Prune
Vitamin B6 0.205mg 0.02mg Prune
Vitamin B12 0µg 0µg
Vitamin K 59.5µg µg Prune
Folate 4µg 8µg Rambutan
Trans Fat g 0g Prune
Saturated Fat 0.088g g Rambutan
Monounsaturated Fat 0.053g g Prune
Polyunsaturated fat 0.062g g Prune
Tryptophan 0.025mg mg Prune
Threonine 0.049mg mg Prune
Isoleucine 0.041mg mg Prune
Leucine 0.066mg mg Prune
Lysine 0.05mg mg Prune
Methionine 0.016mg mg Prune
Phenylalanine 0.052mg mg Prune
Valine 0.056mg mg Prune
Histidine 0.027mg mg Prune
Fructose 12.45g g Prune

Which food is preferable for your diet?

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

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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
31
Prune
5
Rambutan
Mineral Summary Score
35
Prune
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
13%
Prune
4%
Rambutan
Carbohydrates
64%
Prune
21%
Rambutan
Fats
2%
Prune
1%
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?
Prune
Prune contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 30)
Which food is cheaper?
Prune
Prune is cheaper (difference - $2)
Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Prune - 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.