Rambutan vs. Dates — In-Depth Nutrition Comparison

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How are rambutan and dates different?

Dates are higher than rambutan in fiber, potassium, copper, vitamin B5, vitamin B6, magnesium, iron, and phosphorus.
Dates cover your daily need for fiber, 28% more than rambutan.
Rambutan has a higher glycemic index (59) than dates (42).

Rambutan, canned, syrup pack and Dates, deglet noor types were used in this article.

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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.

Rambutan

Dates

Contains more ManganeseManganese

+30.9%

Contains more MagnesiumMagnesium	+514.3%
Contains more CalciumCalcium	+77.3%
Contains more PotassiumPotassium	+1461.9%
Contains more IronIron	+191.4%
Contains more CopperCopper	+212.1%
Contains more ZincZinc	+262.5%
Contains more PhosphorusPhosphorus	+588.9%
Contains less SodiumSodium	-81.8%

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.

Rambutan

Dates

Contains more Vitamin CVitamin C

+1125%

Contains more Vitamin B1Vitamin B1	+300%
Contains more Vitamin B2Vitamin B2	+200%
Contains more Vitamin B5Vitamin B5	+3172.2%
Contains more Vitamin B6Vitamin B6	+725%
Contains more FolateFolate	+137.5%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B3 ~1.274mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber	0.9g	8g	28%
Fructose		19.56g	24%
Carbs	20.87g	75.03g	18%
Potassium	42mg	656mg	18%
Copper	0.066mg	0.206mg	16%
Vitamin B5	0.018mg	0.589mg	11%
Vitamin B6	0.02mg	0.165mg	11%
Calories	82kcal	282kcal	10%
Magnesium	7mg	43mg	9%
Iron	0.35mg	1.02mg	8%
Phosphorus	9mg	62mg	8%
Vitamin C	4.9mg	0.4mg	5%
Selenium		3µg	5%
Protein	0.65g	2.45g	4%
Manganese	0.343mg	0.262mg	4%
Vitamin B1	0.013mg	0.052mg	3%
Vitamin B2	0.022mg	0.066mg	3%
Folate	8µg	19µg	3%
Calcium	22mg	39mg	2%
Zinc	0.08mg	0.29mg	2%
Vitamin K		2.7µg	2%
Choline		6.3mg	1%
Weight per 100 calories	122g	35g	N/A
Fats	0.21g	0.39g	0%
Net carbs	19.97g	67.03g	N/A
Sugar		63.35g	N/A
Sodium	11mg	2mg	0%
Vitamin E		0.05mg	0%
Vitamin B3	1.352mg	1.274mg	0%
Saturated fat		0.032g	0%
Monounsaturated fat		0.036g	0%
Polyunsaturated fat		0.019g	0%
Tryptophan		0.012mg	0%
Threonine		0.043mg	0%
Isoleucine		0.049mg	0%
Leucine		0.084mg	0%
Lysine		0.066mg	0%
Methionine		0.022mg	0%
Phenylalanine		0.05mg	0%
Valine		0.071mg	0%
Histidine		0.032mg	0%