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Rambutan vs. Cinnamon roll — In-Depth Nutrition Comparison

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A recap on differences between rambutan and cinnamon roll

  • Rambutan has less phosphorus, vitamin B1, calcium, folate, iron, vitamin B2, vitamin B12, vitamin B3, and vitamin B5.
  • Cinnamon roll covers your daily phosphorus needs 17% more than rambutan.
  • Rambutan has less sodium.
  • The glycemic index of rambutan is higher.

Food varieties used in this article are Rambutan, canned, syrup pack and Cinnamon buns, frosted (includes honey buns).

Infographic

Rambutan vs Cinnamon roll 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 10% 55% 9% 51% 21% 14% 56% 40% 38% 71%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +17.5%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +731.8%
Contains more PotassiumPotassium +142.9%
Contains more IronIron +291.4%
Contains more ZincZinc +562.5%
Contains more PhosphorusPhosphorus +1355.6%
~equal in Copper ~0.062mg

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 1% 0% 23% 0% 53% 32% 45% 20% 8.8% 20% 38% 54% 5.8%
Contains more Vitamin CVitamin C +1533.3%
Contains more Vitamin B1Vitamin B1 +1523.1%
Contains more Vitamin B2Vitamin B2 +527.3%
Contains more Vitamin B3Vitamin B3 +77.8%
Contains more Vitamin B5Vitamin B5 +1772.2%
Contains more Vitamin B6Vitamin B6 +90%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +800%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

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
4% 27% 49% 19%
Protein: 4.45 g
Fats: 26.61 g
Carbs: 48.6 g
Water: 18.98 g
Other: 1.36 g
Contains more WaterWater +311.2%
Contains more ProteinProtein +584.6%
Contains more FatsFats +12571.4%
Contains more CarbsCarbs +132.9%
Contains more OtherOther +491.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rambutan Cinnamon roll DV% diff.
Saturated fat 12.649g 57%
Fats 0.21g 26.61g 41%
Polyunsaturated fat 3.676g 25%
Selenium 13µg 24%
Monounsaturated fat 8.723g 22%
Calories 82kcal 452kcal 19%
Phosphorus 9mg 131mg 17%
Vitamin B1 0.013mg 0.211mg 17%
Calcium 22mg 183mg 16%
Folate 8µg 72µg 16%
Vitamin K 15.2µg 13%
Sodium 11mg 305mg 13%
Iron 0.35mg 1.37mg 13%
Vitamin B2 0.022mg 0.138mg 9%
Carbs 20.87g 48.6g 9%
Protein 0.65g 4.45g 8%
Vitamin E 1.15mg 8%
Vitamin B12 0µg 0.16µg 7%
Vitamin B3 1.352mg 2.404mg 7%
Starch 16.39g 7%
Vitamin B5 0.018mg 0.337mg 6%
Vitamin C 4.9mg 0.3mg 5%
Zinc 0.08mg 0.53mg 4%
Potassium 42mg 102mg 2%
Manganese 0.343mg 0.292mg 2%
Magnesium 7mg 14mg 2%
Choline 10.6mg 2%
Cholesterol 0mg 5mg 2%
Fructose 1.11g 1%
Fiber 0.9g 1.2g 1%
Vitamin B6 0.02mg 0.038mg 1%
Net carbs 19.97g 47.4g N/A
Sugar 25.7g N/A
Copper 0.066mg 0.062mg 0%
Trans fat 0g 0.295g N/A
Tryptophan 0.068mg 0%
Threonine 0.176mg 0%
Isoleucine 0.226mg 0%
Leucine 0.41mg 0%
Lysine 0.215mg 0%
Methionine 0.104mg 0%
Phenylalanine 0.264mg 0%
Valine 0.255mg 0%
Histidine 0.126mg 0%
Omega-3 - EPA 0.002g N/A
Omega-3 - ALA 0.225g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 3.352g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rambutan Cinnamon roll
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
23%
Cinnamon roll
Minerals Daily Need Coverage Score
10%
Rambutan
37%
Cinnamon roll

Comparison summary

Which food is lower in Cholesterol?
Rambutan
Rambutan is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 25.7g)
Which food contains less Sodium?
Rambutan
Rambutan contains less Sodium (difference - 294mg)
Which food is lower in Saturated fat?
Rambutan
Rambutan is lower in Saturated fat (difference - 12.649g)
Which food is lower in glycemic index?
Cinnamon roll
Cinnamon roll is lower in glycemic index (difference - 19)
Which food is cheaper?
Cinnamon roll
Cinnamon roll is cheaper (difference - $4)
Which food is richer in minerals?
Cinnamon roll
Cinnamon roll is relatively richer in minerals
Which food is richer in vitamins?
Cinnamon roll
Cinnamon roll is relatively richer in vitamins

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. Cinnamon roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167940/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.