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Pomegranate vs. Durian — In-Depth Nutrition Comparison

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How are Pomegranate and Durian different?

  • Durian is higher than Pomegranate in Vitamin B1, Vitamin B6, Vitamin B2, Vitamin C, Manganese, Potassium, and Copper.
  • Durian covers your daily need of Vitamin B1 26% more than Pomegranate.

Pomegranates, raw and Durian, raw or frozen types were used in this article.

Infographic

Pomegranate vs Durian 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +66.7%
Contains more Zinc +25%
Contains more Iron +43.3%
Contains more Magnesium +150%
Contains more Potassium +84.7%
Contains less Sodium -33.3%
Contains more Copper +31%
Contains more Manganese +173.1%
Equal in Phosphorus - 39
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 22% 17% 39% 1% 8% 69% 43% 0%
Contains more Calcium +66.7%
Contains more Zinc +25%
Contains more Iron +43.3%
Contains more Magnesium +150%
Contains more Potassium +84.7%
Contains less Sodium -33.3%
Contains more Copper +31%
Contains more Manganese +173.1%
Equal in Phosphorus - 39

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.
:
6
Durian
Contains more Vitamin B5 +63.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +93.1%
Contains more Vitamin B1 +458.2%
Contains more Vitamin B2 +277.4%
Contains more Vitamin B3 +266.6%
Contains more Vitamin B6 +321.3%
Equal in Folate - 36
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 66% 94% 47% 21% 14% 73% 27% 0% 0%
Contains more Vitamin B5 +63.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +93.1%
Contains more Vitamin B1 +458.2%
Contains more Vitamin B2 +277.4%
Contains more Vitamin B3 +266.6%
Contains more Vitamin B6 +321.3%
Equal in Folate - 36

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +13.6%
Contains more Water +19.9%
Contains more Fats +355.6%
Contains more Carbs +44.9%
Contains more Other +111.3%
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
5% 27% 65%
Protein: 1.47 g
Fats: 5.33 g
Carbs: 27.09 g
Water: 64.99 g
Other: 1.12 g
Contains more Protein +13.6%
Contains more Water +19.9%
Contains more Fats +355.6%
Contains more Carbs +44.9%
Contains more Other +111.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomegranate Durian Opinion
Net carbs 14.7g 23.29g Durian
Protein 1.67g 1.47g Pomegranate
Fats 1.17g 5.33g Durian
Carbs 18.7g 27.09g Durian
Calories 83kcal 147kcal Durian
Sugar 13.67g Durian
Fiber 4g 3.8g Pomegranate
Calcium 10mg 6mg Pomegranate
Iron 0.3mg 0.43mg Durian
Magnesium 12mg 30mg Durian
Phosphorus 36mg 39mg Durian
Potassium 236mg 436mg Durian
Sodium 3mg 2mg Durian
Zinc 0.35mg 0.28mg Pomegranate
Copper 0.158mg 0.207mg Durian
Manganese 0.119mg 0.325mg Durian
Selenium 0.5µg Pomegranate
Vitamin A 0IU 44IU Durian
Vitamin A RAE 0µg 2µg Durian
Vitamin E 0.6mg Pomegranate
Vitamin C 10.2mg 19.7mg Durian
Vitamin B1 0.067mg 0.374mg Durian
Vitamin B2 0.053mg 0.2mg Durian
Vitamin B3 0.293mg 1.074mg Durian
Vitamin B5 0.377mg 0.23mg Pomegranate
Vitamin B6 0.075mg 0.316mg Durian
Folate 38µg 36µg Pomegranate
Vitamin K 16.4µg Pomegranate
Saturated Fat 0.12g Durian
Monounsaturated Fat 0.093g Pomegranate
Polyunsaturated fat 0.079g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Durian
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Pomegranate
28%
Durian
Minerals Daily Need Coverage Score
14%
Pomegranate
21%
Durian

Comparison summary

Which food is lower in Sugar?
Durian
Durian is lower in Sugar (difference - 13.67g)
Which food contains less Sodium?
Durian
Durian contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Durian
Durian is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Durian
Durian is lower in glycemic index (difference - 49)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
  2. Durian - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168192/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.