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Avocado vs Durian - In-Depth Nutrition Comparison

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How are Avocado and Durian different?

  • Avocado is higher in Vitamin B5, Fiber, and Folate, however Durian is richer in Vitamin B1, Vitamin C, Manganese, and Vitamin B2.
  • Daily need coverage for Vitamin B1 from Durian is 26% higher.
  • Avocado contains 6 times more Vitamin B5 than Durian. While Avocado contains 1.389mg of Vitamin B5, Durian contains only 0.23mg.

Avocados, raw, all commercial varieties and Durian, raw or frozen are the varieties used in this article.

Infographic

Avocado 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Durian
Contains more Calcium +100%
Contains more Iron +27.9%
Contains more Phosphorus +33.3%
Contains more Potassium +11.2%
Contains more Zinc +128.6%
Contains less Sodium -71.4%
Equal in Magnesium - 30
Equal in Copper - 0.207
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 21% 21% 23% 43% 1% 18% 64%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 22% 17% 39% 1% 8% 69%
Contains more Calcium +100%
Contains more Iron +27.9%
Contains more Phosphorus +33.3%
Contains more Potassium +11.2%
Contains more Zinc +128.6%
Contains less Sodium -71.4%
Equal in Magnesium - 30
Equal in Copper - 0.207

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Durian
Contains more Vitamin A +231.8%
Contains more Vitamin B3 +61.8%
Contains more Vitamin B5 +503.9%
Contains more Folate +125%
Contains more Vitamin C +97%
Contains more Vitamin B1 +458.2%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B6 +23%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
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 A +231.8%
Contains more Vitamin B3 +61.8%
Contains more Vitamin B5 +503.9%
Contains more Folate +125%
Contains more Vitamin C +97%
Contains more Vitamin B1 +458.2%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B6 +23%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Avocado Durian
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Avocado Durian Opinion
Net carbs 1.83g 23.29g Durian
Protein 2g 1.47g Avocado
Fats 14.66g 5.33g Avocado
Carbs 8.53g 27.09g Durian
Calories 160kcal 147kcal Avocado
Starch 0.11g g Avocado
Fructose 0.12g g Avocado
Sugar 0.66g g Durian
Fiber 6.7g 3.8g Avocado
Calcium 12mg 6mg Avocado
Iron 0.55mg 0.43mg Avocado
Magnesium 29mg 30mg Durian
Phosphorus 52mg 39mg Avocado
Potassium 485mg 436mg Avocado
Sodium 7mg 2mg Durian
Zinc 0.64mg 0.28mg Avocado
Copper 0.19mg 0.207mg Durian
Vitamin A 146IU 44IU Avocado
Vitamin E 2.07mg mg Avocado
Vitamin D 0IU IU Avocado
Vitamin D 0µg µg Avocado
Vitamin C 10mg 19.7mg Durian
Vitamin B1 0.067mg 0.374mg Durian
Vitamin B2 0.13mg 0.2mg Durian
Vitamin B3 1.738mg 1.074mg Avocado
Vitamin B5 1.389mg 0.23mg Avocado
Vitamin B6 0.257mg 0.316mg Durian
Folate 81µg 36µg Avocado
Vitamin B12 0µg 0µg
Vitamin K 21µg µg Avocado
Tryptophan 0.025mg mg Avocado
Threonine 0.073mg mg Avocado
Isoleucine 0.084mg mg Avocado
Leucine 0.143mg mg Avocado
Lysine 0.132mg mg Avocado
Methionine 0.038mg mg Avocado
Phenylalanine 0.097mg mg Avocado
Valine 0.107mg mg Avocado
Histidine 0.049mg mg Avocado
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.126g g Durian
Monounsaturated Fat 9.799g g Avocado
Polyunsaturated fat 1.816g g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Durian
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Avocado
28
Durian
Mineral Summary Score
24
Avocado
21
Durian

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Avocado
9%
Durian
Carbohydrates
9%
Avocado
27%
Durian
Fats
68%
Avocado
25%
Durian

Comparison summary

Which food is lower in Sugar?
Durian
Durian is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Durian
Durian contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Durian
Durian is lower in Saturated Fat (difference - 2.126g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 9)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $0.2)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.