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Rambutan vs. Goat cheese — In-Depth Nutrition Comparison

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How are rambutan and goat cheese different?

  • Rambutan is richer in manganese, while goat cheese is higher in copper, phosphorus, vitamin B2, vitamin A, calcium, iron, and vitamin B12.
  • Goat cheese covers your daily need for copper, 55% more than rambutan.
  • Rambutan contains 4 times more manganese than goat cheese. Rambutan contains 0.343mg of manganese, while goat cheese contains 0.093mg.
  • Rambutan is lower in sodium.
  • Rambutan has a higher glycemic index (59) than goat cheese (0).

Rambutan, canned, syrup pack and Cheese, goat, semisoft type types were used in this article.

Infographic

Rambutan vs Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +268.8%
Contains more MagnesiumMagnesium +314.3%
Contains more CalciumCalcium +1254.5%
Contains more PotassiumPotassium +276.2%
Contains more IronIron +362.9%
Contains more CopperCopper +754.5%
Contains more ZincZinc +725%
Contains more PhosphorusPhosphorus +4066.7%

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.
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 0% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +17.8%
Contains more FolateFolate +300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +453.8%
Contains more Vitamin B2Vitamin B2 +2972.7%
Contains more Vitamin B5Vitamin B5 +955.6%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin B12Vitamin B12 +∞%

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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +17291.7%
Contains more WaterWater +71.4%
Contains more ProteinProtein +3220%
Contains more FatsFats +14109.5%
Contains more OtherOther +1178.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rambutan Goat cheese
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 Goat cheese DV% diff.
Saturated fat 20.639g 94%
Copper 0.066mg 0.564mg 55%
Phosphorus 9mg 375mg 52%
Vitamin B2 0.022mg 0.676mg 50%
Fats 0.21g 29.84g 46%
Vitamin A 0µg 407µg 45%
Protein 0.65g 21.58g 42%
Calcium 22mg 298mg 28%
Cholesterol 0mg 79mg 26%
Sodium 11mg 415mg 18%
Monounsaturated fat 6.808g 17%
Iron 0.35mg 1.62mg 16%
Calories 82kcal 364kcal 14%
Manganese 0.343mg 0.093mg 11%
Vitamin B12 0µg 0.22µg 9%
Selenium 3.8µg 7%
Carbs 20.87g 0.12g 7%
Zinc 0.08mg 0.66mg 5%
Polyunsaturated fat 0.709g 5%
Vitamin C 4.9mg 0mg 5%
Magnesium 7mg 29mg 5%
Vitamin B1 0.013mg 0.072mg 5%
Fiber 0.9g 0g 4%
Vitamin D 0.5µg 3%
Potassium 42mg 158mg 3%
Vitamin D 22IU 3%
Choline 15.4mg 3%
Vitamin B5 0.018mg 0.19mg 3%
Vitamin B6 0.02mg 0.06mg 3%
Folate 8µg 2µg 2%
Vitamin K 2.5µg 2%
Vitamin E 0.26mg 2%
Vitamin B3 1.352mg 1.148mg 1%
Net carbs 19.97g 0.12g N/A
Sugar 0.12g N/A
Tryptophan 0.227mg 0%
Threonine 0.805mg 0%
Isoleucine 0.893mg 0%
Leucine 1.861mg 0%
Lysine 1.549mg 0%
Methionine 0.575mg 0%
Phenylalanine 0.859mg 0%
Valine 1.485mg 0%
Histidine 0.589mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rambutan Goat cheese
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
32%
Goat cheese
Minerals Daily Need Coverage Score
10%
Rambutan
64%
Goat cheese

Comparison summary

Which food is lower in Cholesterol?
Rambutan
Rambutan is lower in Cholesterol (difference - 79mg)
Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Rambutan
Rambutan contains less Sodium (difference - 404mg)
Which food is lower in Saturated fat?
Rambutan
Rambutan is lower in Saturated fat (difference - 20.639g)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 59)
Which food is cheaper?
Goat cheese
Goat cheese is cheaper (difference - $2)
Which food is richer in minerals?
Goat cheese
Goat cheese is relatively richer in minerals
Which food is richer in vitamins?
Goat cheese
Goat cheese 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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.