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Rambutan vs Dates - In-Depth Nutrition Comparison

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How are Rambutan and Dates different?

  • Rambutan is richer in Vitamin C, while Dates are higher in Fiber, Potassium, Copper, Vitamin B5, Vitamin B6, Magnesium, Iron, and Phosphorus.
  • Dates covers your daily need of Fiber 28% more than Rambutan.
  • Rambutan contains 12 times more Vitamin C than Dates . Rambutan contains 4.9mg of Vitamin C, while Dates contain 0.4mg.

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

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Rambutan vs Dates  infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +191.4%
Contains more Calcium +77.3%
Contains more Potassium +1461.9%
Contains more Magnesium +514.3%
Contains more Copper +212.1%
Contains more Zinc +262.5%
Contains more Phosphorus +588.9%
Contains less Sodium -81.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 7% 4% 5% 22% 3% 4% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Contains more Iron +191.4%
Contains more Calcium +77.3%
Contains more Potassium +1461.9%
Contains more Magnesium +514.3%
Contains more Copper +212.1%
Contains more Zinc +262.5%
Contains more Phosphorus +588.9%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +1125%
Contains more Vitamin A +233.3%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +200%
Contains more Vitamin B5 +3172.2%
Contains more Vitamin B6 +725%
Contains more Folate +137.5%
Equal in Vitamin B3 - 1.274
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 1% 0% 0% 4% 6% 26% 2% 5% 0% 0% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
Contains more Vitamin C +1125%
Contains more Vitamin A +233.3%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +200%
Contains more Vitamin B5 +3172.2%
Contains more Vitamin B6 +725%
Contains more Folate +137.5%
Equal in Vitamin B3 - 1.274

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
5
Rambutan
12
Dates
Mineral Summary Score
7
Rambutan
30
Dates

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
4%
Rambutan
15%
Dates
Carbohydrates
21%
Rambutan
75%
Dates
Fats
1%
Rambutan
2%
Dates

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rambutan Dates
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rambutan Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 63.35g)
Which food is lower in Saturated Fat?
Rambutan
Rambutan is lower in Saturated Fat (difference - 0.032g)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 17)
Which food is cheaper?
Dates
Dates is cheaper (difference - $2)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Rambutan Dates Opinion
Calories 82 282 Dates
Protein 0.65 2.45 Dates
Fats 0.21 0.39 Dates
Vitamin C 4.9 0.4 Rambutan
Carbs 20.87 75.03 Dates
Cholesterol 0 0
Vitamin D 0 Dates
Iron 0.35 1.02 Dates
Calcium 22 39 Dates
Potassium 42 656 Dates
Magnesium 7 43 Dates
Sugar 63.35 Rambutan
Fiber 0.9 8 Dates
Copper 0.066 0.206 Dates
Zinc 0.08 0.29 Dates
Starch
Phosphorus 9 62 Dates
Sodium 11 2 Dates
Vitamin A 3 10 Dates
Vitamin E 0.05 Dates
Vitamin D 0 Dates
Vitamin B1 0.013 0.052 Dates
Vitamin B2 0.022 0.066 Dates
Vitamin B3 1.352 1.274 Rambutan
Vitamin B5 0.018 0.589 Dates
Vitamin B6 0.02 0.165 Dates
Vitamin B12 0 0
Vitamin K 2.7 Dates
Folate 8 19 Dates
Trans Fat 0 0
Saturated Fat 0.032 Rambutan
Monounsaturated Fat 0.036 Dates
Polyunsaturated fat 0.019 Dates
Tryptophan 0.012 Dates
Threonine 0.043 Dates
Isoleucine 0.049 Dates
Leucine 0.084 Dates
Lysine 0.066 Dates
Methionine 0.022 Dates
Phenylalanine 0.05 Dates
Valine 0.071 Dates
Histidine 0.032 Dates
Fructose 19.56 Dates

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rambutan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168167/nutrients
  2. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.