Dates vs. Rambutan — In-Depth Nutrition Comparison

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How are dates and rambutan 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.
Dates contain 33 times more vitamin B5 than rambutan. Dates contain 0.589mg of vitamin B5, while rambutan contains 0.018mg.
Rambutan has a higher glycemic index (59) than dates (42).

Dates, deglet noor and Rambutan, canned, syrup pack 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.

Dates

Rambutan

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%
Contains more SeleniumSelenium	+∞%

Contains more ManganeseManganese

+30.9%

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.

Dates

Rambutan

Contains more Vitamin EVitamin E	+∞%
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 Vitamin KVitamin K	+∞%
Contains more FolateFolate	+137.5%

Contains more Vitamin CVitamin C

+1125%

~equal in Vitamin D ~µg

~equal in Vitamin A ~0µg

~equal in Vitamin B3 ~1.352mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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