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Prickly pear vs. Rambutan — In-Depth Nutrition Comparison

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How are Prickly pear and Rambutan different?

  • Prickly pear is richer in Magnesium, Fiber, Vitamin C, and Potassium, while Rambutan is higher in Vitamin B3.
  • Prickly pear covers your daily need of Magnesium 19% more than Rambutan.
  • Prickly pear contains 5 times more Potassium than Rambutan. Prickly pear contains 220mg of Potassium, while Rambutan contains 42mg.

Prickly pears, raw and Rambutan, canned, syrup pack types were used in this article.

Infographic

Prickly pear 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 +154.5%
Contains more Magnesium +1114.3%
Contains more Phosphorus +166.7%
Contains more Potassium +423.8%
Contains less Sodium -54.5%
Contains more Zinc +50%
Contains more Copper +21.2%
Contains more Iron +16.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 11% 61% 10% 19% 0.65% 3.3% 27% 0% 3.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6.6% 13% 5% 3.9% 3.7% 1.4% 2.2% 22% 45% 0%
Contains more Calcium +154.5%
Contains more Magnesium +1114.3%
Contains more Phosphorus +166.7%
Contains more Potassium +423.8%
Contains less Sodium -54.5%
Contains more Zinc +50%
Contains more Copper +21.2%
Contains more Iron +16.7%

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.
:
Contains more Vitamin A +1333.3%
Contains more Vitamin C +185.7%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B6 +200%
Contains more Vitamin B3 +193.9%
Contains more Folate +33.3%
Equal in Vitamin B1 - 0.013
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2.6% 0% 0% 47% 3.5% 14% 8.6% 0% 14% 4.5% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0.18% 0% 0% 16% 3.3% 5.1% 25% 1.1% 4.6% 6% 0% 0% 0%
Contains more Vitamin A +1333.3%
Contains more Vitamin C +185.7%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B6 +200%
Contains more Vitamin B3 +193.9%
Contains more Folate +33.3%
Equal in Vitamin B1 - 0.013

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +12.3%
Contains more Fats +142.9%
Contains more Water +12.2%
Contains more Other +613%
Contains more Carbs +118.1%
10% 88%
Protein: 0.73 g
Fats: 0.51 g
Carbs: 9.57 g
Water: 87.55 g
Other: 1.64 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 +12.3%
Contains more Fats +142.9%
Contains more Water +12.2%
Contains more Other +613%
Contains more Carbs +118.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prickly pear Rambutan
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Prickly pear Rambutan Opinion
Net carbs 5.97g 19.97g Rambutan
Protein 0.73g 0.65g Prickly pear
Fats 0.51g 0.21g Prickly pear
Carbs 9.57g 20.87g Rambutan
Calories 41kcal 82kcal Rambutan
Fiber 3.6g 0.9g Prickly pear
Calcium 56mg 22mg Prickly pear
Iron 0.3mg 0.35mg Rambutan
Magnesium 85mg 7mg Prickly pear
Phosphorus 24mg 9mg Prickly pear
Potassium 220mg 42mg Prickly pear
Sodium 5mg 11mg Prickly pear
Zinc 0.12mg 0.08mg Prickly pear
Copper 0.08mg 0.066mg Prickly pear
Manganese 0.343mg Rambutan
Selenium 0.6µg Prickly pear
Vitamin A 43IU 3IU Prickly pear
Vitamin A RAE 2µg 0µg Prickly pear
Vitamin C 14mg 4.9mg Prickly pear
Vitamin B1 0.014mg 0.013mg Prickly pear
Vitamin B2 0.06mg 0.022mg Prickly pear
Vitamin B3 0.46mg 1.352mg Rambutan
Vitamin B5 0.018mg Rambutan
Vitamin B6 0.06mg 0.02mg Prickly pear
Folate 6µg 8µg Rambutan
Saturated Fat 0.067g Rambutan
Monounsaturated Fat 0.075g Prickly pear
Polyunsaturated fat 0.213g Prickly pear

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prickly pear 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
7%
Prickly pear
5%
Rambutan
Minerals Daily Need Coverage Score
15%
Prickly pear
10%
Rambutan

Comparison summary

Which food is lower in Saturated Fat?
Rambutan
Rambutan is lower in Saturated Fat (difference - 0.067g)
Which food contains less Sodium?
Prickly pear
Prickly pear contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Prickly pear
Prickly pear is lower in glycemic index (difference - 52)
Which food is cheaper?
Prickly pear
Prickly pear is cheaper (difference - $4)
Which food is richer in minerals?
Prickly pear
Prickly pear is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Prickly pear - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167750/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.