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Rambutan vs. Romano cheese — In-Depth Nutrition Comparison

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How are rambutan and romano cheese different?

  • Rambutan is higher in manganese; however, romano cheese is richer in phosphorus, calcium, vitamin B12, vitamin B2, zinc, vitamin A, and vitamin B5.
  • Daily need coverage for phosphorus for romano cheese is 107% higher.
  • Rambutan contains 17 times more manganese than romano cheese. While rambutan contains 0.343mg of manganese, romano cheese contains only 0.02mg.
  • Rambutan has less sodium.
  • Romano cheese has a lower glycemic index (27) than rambutan (59).

Rambutan, canned, syrup pack and Cheese, romano are the varieties used in this article.

Infographic

Rambutan vs Romano cheese 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more CopperCopper +120%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +1615%
Contains more MagnesiumMagnesium +485.7%
Contains more CalciumCalcium +4736.4%
Contains more PotassiumPotassium +104.8%
Contains more IronIron +120%
Contains more ZincZinc +3125%
Contains more PhosphorusPhosphorus +8344.4%

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% 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 0% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +1655.8%
Contains more FolateFolate +14.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +184.6%
Contains more Vitamin B2Vitamin B2 +1581.8%
Contains more Vitamin B5Vitamin B5 +2255.6%
Contains more Vitamin B6Vitamin B6 +325%
Contains more Vitamin B12Vitamin B12 +∞%

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
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more CarbsCarbs +474.9%
Contains more WaterWater +152.5%
Contains more ProteinProtein +4792.3%
Contains more FatsFats +12728.6%
Contains more OtherOther +2821.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rambutan Romano cheese DV% diff.
Phosphorus 9mg 760mg 107%
Calcium 22mg 1064mg 104%
Saturated fat 17.115g 78%
Protein 0.65g 31.8g 62%
Sodium 11mg 1433mg 62%
Vitamin B12 0µg 1.12µg 47%
Fats 0.21g 26.94g 41%
Cholesterol 0mg 104mg 35%
Vitamin B2 0.022mg 0.37mg 27%
Selenium 14.5µg 26%
Zinc 0.08mg 2.58mg 23%
Monounsaturated fat 7.838g 20%
Calories 82kcal 387kcal 15%
Manganese 0.343mg 0.02mg 14%
Vitamin A 0µg 96µg 11%
Vitamin B3 1.352mg 0.077mg 8%
Magnesium 7mg 41mg 8%
Vitamin B5 0.018mg 0.424mg 8%
Carbs 20.87g 3.63g 6%
Iron 0.35mg 0.77mg 5%
Vitamin C 4.9mg 0mg 5%
Vitamin B6 0.02mg 0.085mg 5%
Polyunsaturated fat 0.593g 4%
Copper 0.066mg 0.03mg 4%
Fiber 0.9g 0g 4%
Vitamin D 20IU 3%
Vitamin D 0.5µg 3%
Choline 15.4mg 3%
Vitamin E 0.23mg 2%
Vitamin K 2.2µg 2%
Vitamin B1 0.013mg 0.037mg 2%
Potassium 42mg 86mg 1%
Net carbs 19.97g 3.63g N/A
Sugar 0.73g N/A
Folate 8µg 7µg 0%
Tryptophan 0.429mg 0%
Threonine 1.171mg 0%
Isoleucine 1.685mg 0%
Leucine 3.071mg 0%
Lysine 2.941mg 0%
Methionine 0.852mg 0%
Phenylalanine 1.71mg 0%
Valine 2.183mg 0%
Histidine 1.231mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rambutan Romano cheese
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
26%
Romano cheese
Minerals Daily Need Coverage Score
10%
Rambutan
106%
Romano cheese

Comparison summary

Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Rambutan
Rambutan is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Rambutan
Rambutan contains less Sodium (difference - 1422mg)
Which food is lower in Saturated fat?
Rambutan
Rambutan is lower in Saturated fat (difference - 17.115g)
Which food is cheaper?
Rambutan
Rambutan is cheaper (difference - $0.6)

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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.