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Rambutan vs. Plum — In-Depth Nutrition Comparison

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Significant differences between Rambutan and Plum

  • Rambutan has more Manganese, and Vitamin B3, however, Plum is richer in Vitamin C.
  • Rambutan covers your daily Manganese needs 13% more than Plum.
  • Plum has 3 times less Vitamin B3 than Rambutan. Rambutan has 1.352mg of Vitamin B3, while Plum has 0.417mg.

Specific food types used in this comparison are Rambutan, canned, syrup pack and Plums, raw.

Infographic

Rambutan vs 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.
:
5
Plum
Contains more Calcium +266.7%
Contains more Iron +105.9%
Contains more Copper +15.8%
Contains more Manganese +559.6%
Contains more Phosphorus +77.8%
Contains more Potassium +273.8%
Contains less Sodium -100%
Contains more Zinc +25%
Equal in Magnesium - 7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 14% 5% 4% 4% 2% 3% 22% 45% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Contains more Calcium +266.7%
Contains more Iron +105.9%
Contains more Copper +15.8%
Contains more Manganese +559.6%
Contains more Phosphorus +77.8%
Contains more Potassium +273.8%
Contains less Sodium -100%
Contains more Zinc +25%
Equal in Magnesium - 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.
:
10
Plum
Contains more Vitamin B3 +224.2%
Contains more Folate +60%
Contains more Vitamin A +11400%
Contains more Vitamin C +93.9%
Contains more Vitamin B1 +115.4%
Contains more Vitamin B2 +18.2%
Contains more Vitamin B5 +650%
Contains more Vitamin B6 +45%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 17% 4% 6% 26% 2% 5% 6% 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 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 2% 16%
Contains more Vitamin B3 +224.2%
Contains more Folate +60%
Contains more Vitamin A +11400%
Contains more Vitamin C +93.9%
Contains more Vitamin B1 +115.4%
Contains more Vitamin B2 +18.2%
Contains more Vitamin B5 +650%
Contains more Vitamin B6 +45%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Plum
Contains more Carbs +82.7%
Contains more Fats +33.3%
Contains more Water +11.8%
Contains more Other +60.9%
Equal in Protein - 0.7
21% 78%
Protein: 0.65 g
Fats: 0.21 g
Carbs: 20.87 g
Water: 78.04 g
Other: 0.23 g
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more Carbs +82.7%
Contains more Fats +33.3%
Contains more Water +11.8%
Contains more Other +60.9%
Equal in Protein - 0.7

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rambutan Plum Opinion
Net carbs 19.97g 10.02g Rambutan
Protein 0.65g 0.7g Plum
Fats 0.21g 0.28g Plum
Carbs 20.87g 11.42g Rambutan
Calories 82kcal 46kcal Rambutan
Fructose 3.07g Plum
Sugar 9.92g Rambutan
Fiber 0.9g 1.4g Plum
Calcium 22mg 6mg Rambutan
Iron 0.35mg 0.17mg Rambutan
Magnesium 7mg 7mg
Phosphorus 9mg 16mg Plum
Potassium 42mg 157mg Plum
Sodium 11mg 0mg Plum
Zinc 0.08mg 0.1mg Plum
Copper 0.066mg 0.057mg Rambutan
Manganese 0.343mg 0.052mg Rambutan
Vitamin A 3IU 345IU Plum
Vitamin A RAE 0µg 17µg Plum
Vitamin E 0.26mg Plum
Vitamin C 4.9mg 9.5mg Plum
Vitamin B1 0.013mg 0.028mg Plum
Vitamin B2 0.022mg 0.026mg Plum
Vitamin B3 1.352mg 0.417mg Rambutan
Vitamin B5 0.018mg 0.135mg Plum
Vitamin B6 0.02mg 0.029mg Plum
Folate 8µg 5µg Rambutan
Choline 1.9mg Plum
Vitamin K 6.4µg Plum
Tryptophan 0.009mg Plum
Threonine 0.01mg Plum
Isoleucine 0.014mg Plum
Leucine 0.015mg Plum
Lysine 0.016mg Plum
Methionine 0.008mg Plum
Phenylalanine 0.014mg Plum
Valine 0.016mg Plum
Histidine 0.009mg Plum
Saturated Fat 0.017g Rambutan
Monounsaturated Fat 0.134g Plum
Polyunsaturated fat 0.044g Plum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rambutan Plum
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
5%
Rambutan
9%
Plum
Minerals Daily Need Coverage Score
10%
Rambutan
6%
Plum

Comparison summary

Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 9.92g)
Which food is lower in Saturated Fat?
Rambutan
Rambutan is lower in Saturated Fat (difference - 0.017g)
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Plum
Plum is lower in glycemic index (difference - 6)
Which food is cheaper?
Plum
Plum is cheaper (difference - $3.5)
Which food is richer in vitamins?
Plum
Plum is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.