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Rambutan vs. Plantain — In-Depth Nutrition Comparison

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How are rambutan and plantains different?

  • Plantains have more vitamin B6, potassium, vitamin C, magnesium, and fiber than rambutan.
  • Daily need coverage for vitamin B6 for plantains is 17% higher.
  • Rambutan contains 2 times more vitamin B3 than plantains. While rambutan contains 1.352mg of vitamin B3, plantains contain only 0.756mg.
  • Plantains have a lower glycemic index (37) than rambutan (59).

Rambutan, canned, syrup pack and Plantains, cooked are the varieties used in this article.

Infographic

Rambutan vs Plantain 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 23% 0.6% 41% 22% 22% 3.5% 12% 0.65% 0% 7.6%
Contains more CalciumCalcium +1000%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +357.1%
Contains more PotassiumPotassium +1007.1%
Contains more IronIron +65.7%
Contains more ZincZinc +62.5%
Contains more PhosphorusPhosphorus +211.1%
Contains less SodiumSodium -54.5%
~equal in Copper ~0.066mg

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 36% 15% 2.6% 0% 12% 12% 14% 14% 55% 0% 1.8% 20% 6.9%
Contains more Vitamin B3Vitamin B3 +78.8%
Contains more Vitamin CVitamin C +122.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +253.8%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more Vitamin B5Vitamin B5 +1194.4%
Contains more Vitamin B6Vitamin B6 +1100%
Contains more FolateFolate +225%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Contains more FatsFats +16.7%
Contains more WaterWater +16%
Contains more ProteinProtein +21.5%
Contains more CarbsCarbs +49.3%
Contains more OtherOther +152.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rambutan Plantain DV% diff.
Vitamin B6 0.02mg 0.24mg 17%
Manganese 0.343mg 15%
Potassium 42mg 465mg 12%
Vitamin C 4.9mg 10.9mg 7%
Magnesium 7mg 32mg 6%
Fiber 0.9g 2.3g 6%
Vitamin A 0µg 45µg 5%
Folate 8µg 26µg 5%
Vitamin B5 0.018mg 0.233mg 4%
Vitamin B3 1.352mg 0.756mg 4%
Carbs 20.87g 31.15g 3%
Iron 0.35mg 0.58mg 3%
Phosphorus 9mg 28mg 3%
Selenium 1.4µg 3%
Vitamin B1 0.013mg 0.046mg 3%
Choline 12.7mg 2%
Vitamin B2 0.022mg 0.052mg 2%
Calories 82kcal 116kcal 2%
Calcium 22mg 2mg 2%
Vitamin E 0.13mg 1%
Vitamin K 0.7µg 1%
Protein 0.65g 0.79g 0%
Fats 0.21g 0.18g 0%
Net carbs 19.97g 28.85g N/A
Sugar 14g N/A
Copper 0.066mg 0.066mg 0%
Zinc 0.08mg 0.13mg 0%
Sodium 11mg 5mg 0%
Saturated fat 0.069g 0%
Monounsaturated fat 0.015g 0%
Polyunsaturated fat 0.033g 0%
Tryptophan 0.009mg 0%
Threonine 0.021mg 0%
Isoleucine 0.022mg 0%
Leucine 0.036mg 0%
Lysine 0.037mg 0%
Methionine 0.01mg 0%
Phenylalanine 0.027mg 0%
Valine 0.028mg 0%
Histidine 0.039mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rambutan Plantain
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
15%
Plantain
Minerals Daily Need Coverage Score
10%
Rambutan
13%
Plantain

Comparison summary

Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 14g)
Which food is lower in Saturated fat?
Rambutan
Rambutan is lower in Saturated fat (difference - 0.069g)
Which food contains less Sodium?
Plantain
Plantain contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 22)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $4)
Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.