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Rambutan vs. White chocolate — In-Depth Nutrition Comparison

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How are rambutan and white chocolate different?

  • Rambutan is richer in manganese, while white chocolate is higher in phosphorus, vitamin B12, vitamin B2, calcium, vitamin B5, potassium, and zinc.
  • White chocolate covers your daily need for phosphorus, 24% more than rambutan.
  • Rambutan contains 43 times more manganese than white chocolate. Rambutan contains 0.343mg of manganese, while white chocolate contains 0.008mg.
  • Rambutan has a higher glycemic index (59) than white chocolate (41).

Rambutan, canned, syrup pack and Candies, white chocolate types were used in this article.

Infographic

Rambutan vs White chocolate 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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more IronIron +45.8%
Contains less SodiumSodium -87.8%
Contains more ManganeseManganese +4187.5%
Contains more MagnesiumMagnesium +71.4%
Contains more CalciumCalcium +804.5%
Contains more PotassiumPotassium +581%
Contains more ZincZinc +825%
Contains more PhosphorusPhosphorus +1855.6%
~equal in Copper ~0.06mg

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin CVitamin C +880%
Contains more Vitamin B3Vitamin B3 +81.5%
Contains more FolateFolate +14.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +384.6%
Contains more Vitamin B2Vitamin B2 +1181.8%
Contains more Vitamin B5Vitamin B5 +3277.8%
Contains more Vitamin B6Vitamin B6 +180%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more WaterWater +5903.1%
Contains more ProteinProtein +803.1%
Contains more FatsFats +15181%
Contains more CarbsCarbs +183.9%
Contains more OtherOther +552.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rambutan White chocolate DV% diff.
Saturated fat 19.412g 88%
Fats 0.21g 32.09g 49%
Phosphorus 9mg 176mg 24%
Calories 82kcal 539kcal 23%
Monounsaturated fat 9.097g 23%
Vitamin B12 0µg 0.56µg 23%
Vitamin B2 0.022mg 0.282mg 20%
Calcium 22mg 199mg 18%
Manganese 0.343mg 0.008mg 15%
Carbs 20.87g 59.24g 13%
Vitamin B5 0.018mg 0.608mg 12%
Protein 0.65g 5.87g 10%
Vitamin K 9.1µg 8%
Selenium 4.5µg 8%
Polyunsaturated fat 1.013g 7%
Potassium 42mg 286mg 7%
Cholesterol 0mg 21mg 7%
Zinc 0.08mg 0.74mg 6%
Vitamin E 0.96mg 6%
Choline 29.5mg 5%
Vitamin C 4.9mg 0.5mg 5%
Vitamin B1 0.013mg 0.063mg 4%
Vitamin B3 1.352mg 0.745mg 4%
Fiber 0.9g 0.2g 3%
Vitamin B6 0.02mg 0.056mg 3%
Sodium 11mg 90mg 3%
Iron 0.35mg 0.24mg 1%
Copper 0.066mg 0.06mg 1%
Magnesium 7mg 12mg 1%
Vitamin A 0µg 9µg 1%
Net carbs 19.97g 59.04g N/A
Sugar 59g N/A
Folate 8µg 7µg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rambutan White chocolate
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
22%
White chocolate
Minerals Daily Need Coverage Score
10%
Rambutan
26%
White chocolate

Comparison summary

Which food is lower in glycemic index?
White chocolate
White chocolate is lower in glycemic index (difference - 18)
Which food is cheaper?
White chocolate
White chocolate is cheaper (difference - $1.5)
Which food is richer in minerals?
White chocolate
White chocolate is relatively richer in minerals
Which food is richer in vitamins?
White chocolate
White chocolate is relatively richer in vitamins
Which food is lower in Cholesterol?
Rambutan
Rambutan is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 59g)
Which food contains less Sodium?
Rambutan
Rambutan contains less Sodium (difference - 79mg)
Which food is lower in Saturated fat?
Rambutan
Rambutan is lower in Saturated fat (difference - 19.412g)

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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.