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Rambutan vs. Provolone — In-Depth Nutrition Comparison

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What are the main differences between rambutan and provolone?

  • Rambutan is richer in manganese, yet provolone is richer in calcium, phosphorus, vitamin B12, zinc, vitamin B2, vitamin A, and vitamin B5.
  • Provolone's daily need coverage for calcium is 73% higher.
  • Rambutan has 34 times more manganese than provolone. Rambutan has 0.343mg of manganese, while provolone has 0.01mg.
  • Rambutan contains less sodium.
  • Provolone has a lower glycemic index than rambutan.

We used Rambutan, canned, syrup pack and Cheese, provolone types in this comparison.

Infographic

Rambutan vs Provolone 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 20% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 79%
Contains more CopperCopper +153.8%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +3330%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +3336.4%
Contains more PotassiumPotassium +228.6%
Contains more IronIron +48.6%
Contains more ZincZinc +3937.5%
Contains more PhosphorusPhosphorus +5411.1%

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% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +766.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +46.2%
Contains more Vitamin B2Vitamin B2 +1359.1%
Contains more Vitamin B5Vitamin B5 +2544.4%
Contains more Vitamin B6Vitamin B6 +265%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +25%

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
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 g
Contains more CarbsCarbs +875.2%
Contains more WaterWater +90.6%
Contains more ProteinProtein +3835.4%
Contains more FatsFats +12576.2%
Contains more OtherOther +1947.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rambutan Provolone
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 Provolone DV% diff.
Saturated fat 17.078g 78%
Calcium 22mg 756mg 73%
Phosphorus 9mg 496mg 70%
Vitamin B12 0µg 1.46µg 61%
Protein 0.65g 25.58g 50%
Fats 0.21g 26.62g 41%
Sodium 11mg 876mg 38%
Zinc 0.08mg 3.23mg 29%
Selenium 14.5µg 26%
Vitamin A 0µg 236µg 26%
Cholesterol 0mg 69mg 23%
Vitamin B2 0.022mg 0.321mg 23%
Monounsaturated fat 7.393g 18%
Manganese 0.343mg 0.01mg 14%
Calories 82kcal 351kcal 13%
Vitamin B5 0.018mg 0.476mg 9%
Vitamin B3 1.352mg 0.156mg 7%
Carbs 20.87g 2.14g 6%
Polyunsaturated fat 0.769g 5%
Vitamin C 4.9mg 0mg 5%
Magnesium 7mg 28mg 5%
Copper 0.066mg 0.026mg 4%
Fiber 0.9g 0g 4%
Vitamin B6 0.02mg 0.073mg 4%
Choline 15.4mg 3%
Vitamin D 0.5µg 3%
Potassium 42mg 138mg 3%
Vitamin D 20IU 3%
Vitamin K 2.2µg 2%
Vitamin E 0.23mg 2%
Iron 0.35mg 0.52mg 2%
Vitamin B1 0.013mg 0.019mg 1%
Folate 8µg 10µg 1%
Net carbs 19.97g 2.14g N/A
Sugar 0.56g N/A
Tryptophan 0.345mg 0%
Threonine 0.982mg 0%
Isoleucine 1.091mg 0%
Leucine 2.297mg 0%
Lysine 2.646mg 0%
Methionine 0.686mg 0%
Phenylalanine 1.287mg 0%
Valine 1.64mg 0%
Histidine 1.115mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rambutan Provolone
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%
Provolone
Minerals Daily Need Coverage Score
10%
Rambutan
78%
Provolone

Comparison summary

Which food is lower in Cholesterol?
Rambutan
Rambutan is lower in Cholesterol (difference - 69mg)
Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Rambutan
Rambutan contains less Sodium (difference - 865mg)
Which food is lower in Saturated fat?
Rambutan
Rambutan is lower in Saturated fat (difference - 17.078g)
Which food is lower in glycemic index?
Provolone
Provolone is lower in glycemic index (difference - 32)
Which food is cheaper?
Provolone
Provolone is cheaper (difference - $1.5)
Which food is richer in minerals?
Provolone
Provolone is relatively richer in minerals
Which food is richer in vitamins?
Provolone
Provolone 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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.