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Rambutan vs. Carissa (natal-plum) — In-Depth Nutrition Comparison

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Important differences between rambutan and carissa (natal-plum)

  • Rambutan has more vitamin B3; however, carissa (natal-plum) is richer in vitamin C, copper, iron, and potassium.
  • Carissa (natal-plum)'s daily need coverage for vitamin C is 37% more.
  • Rambutan contains 7 times more Vitamin B3 than carissa (natal-plum). Rambutan contains 1.352mg of Vitamin B3, while carissa (natal-plum) contains 0.2mg.

The food varieties used in the comparison are Rambutan, canned, syrup pack and Carissa, (natal-plum), raw.

Infographic

Rambutan vs Carissa (natal-plum) 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 6.6% 3.7% 13% 22% 2.2% 3.9% 1.4% 45% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 23% 49% 70% 0% 3% 0.39% 0% 0%
Contains more CalciumCalcium +100%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +28.6%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +128.6%
Contains more PotassiumPotassium +519%
Contains more IronIron +274.3%
Contains more CopperCopper +218.2%
Contains less SodiumSodium -72.7%
~equal in Selenium ~µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 0.18% 0% 0% 3.3% 5.1% 25% 1.1% 4.6% 0% 0% 6% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 127% 2.4% 0% 0% 10% 14% 3.8% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B3Vitamin B3 +576%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +675.5%
Contains more Vitamin AVitamin A +1233.3%
Contains more Vitamin B1Vitamin B1 +207.7%
Contains more Vitamin B2Vitamin B2 +172.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 78%
Protein: 0.65 g
Fats: 0.21 g
Carbs: 20.87 g
Water: 78.04 g
Other: 0.23 g
14% 84%
Protein: 0.5 g
Fats: 1.3 g
Carbs: 13.63 g
Water: 84.17 g
Other: 0.4 g
Contains more ProteinProtein +30%
Contains more CarbsCarbs +53.1%
Contains more FatsFats +519%
Contains more OtherOther +73.9%
~equal in Water ~84.17g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rambutan Carissa (natal-plum) Opinion
Calories 82kcal 62kcal Rambutan
Protein 0.65g 0.5g Rambutan
Fats 0.21g 1.3g Carissa (natal-plum)
Vitamin C 4.9mg 38mg Carissa (natal-plum)
Net carbs 19.97g 13.63g Rambutan
Carbs 20.87g 13.63g Rambutan
Magnesium 7mg 16mg Carissa (natal-plum)
Calcium 22mg 11mg Rambutan
Potassium 42mg 260mg Carissa (natal-plum)
Iron 0.35mg 1.31mg Carissa (natal-plum)
Fiber 0.9g Rambutan
Copper 0.066mg 0.21mg Carissa (natal-plum)
Zinc 0.08mg Rambutan
Phosphorus 9mg 7mg Rambutan
Sodium 11mg 3mg Carissa (natal-plum)
Vitamin A 3IU 40IU Carissa (natal-plum)
Vitamin A 0µg 2µg Carissa (natal-plum)
Manganese 0.343mg Rambutan
Vitamin B1 0.013mg 0.04mg Carissa (natal-plum)
Vitamin B2 0.022mg 0.06mg Carissa (natal-plum)
Vitamin B3 1.352mg 0.2mg Rambutan
Vitamin B5 0.018mg Rambutan
Vitamin B6 0.02mg Rambutan
Folate 8µg Rambutan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rambutan Carissa (natal-plum)
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
5%
Rambutan
12%
Carissa (natal-plum)
Minerals Daily Need Coverage Score
10%
Rambutan
16%
Carissa (natal-plum)

Comparison summary

Which food contains less Sodium?
Carissa (natal-plum)
Carissa (natal-plum) contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Carissa (natal-plum)
Carissa (natal-plum) is lower in glycemic index (difference - 59)
Which food is cheaper?
Carissa (natal-plum)
Carissa (natal-plum) is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
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.
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. Rambutan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168167/nutrients
  2. Carissa (natal-plum) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173952/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.