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Black gram vs. Durian — In-Depth Nutrition Comparison

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A recap on differences between black gram and durian

  • Black gram has more iron, copper, fiber, magnesium, manganese, phosphorus, folate, zinc, and potassium; however, durian is higher in vitamin C.
  • Black gram covers your daily iron needs 89% more than durian.
  • Durian contains 12 times less zinc than black gram. Black gram contains 3.35mg of zinc, while durian contains 0.28mg.

Food varieties used in this article are Mungo beans, mature seeds, raw and Durian, raw or frozen.

Infographic

Black gram vs Durian 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Durian
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 1.8% 38% 16% 69% 7.6% 17% 0.26% 42% 0%
Contains more MagnesiumMagnesium +790%
Contains more CalciumCalcium +2200%
Contains more PotassiumPotassium +125.5%
Contains more IronIron +1660.5%
Contains more CopperCopper +373.9%
Contains more ZincZinc +1096.4%
Contains more PhosphorusPhosphorus +871.8%
Contains more ManganeseManganese +369.8%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -94.7%

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Durian
4
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 66% 0.67% 0% 0% 94% 46% 20% 14% 73% 0% 0% 27% 0%
Contains more Vitamin B2Vitamin B2 +27%
Contains more Vitamin B3Vitamin B3 +34.7%
Contains more Vitamin B5Vitamin B5 +293.9%
Contains more FolateFolate +500%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +37%
Contains more Vitamin B6Vitamin B6 +12.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Durian
2
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 ProteinProtein +1615%
Contains more CarbsCarbs +117.8%
Contains more OtherOther +200%
Contains more FatsFats +225%
Contains more WaterWater +501.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black gram Durian DV% diff.
Iron 7.57mg 0.43mg 89%
Copper 0.981mg 0.207mg 86%
Fiber 18.3g 3.8g 58%
Magnesium 267mg 30mg 56%
Manganese 1.527mg 0.325mg 52%
Phosphorus 379mg 39mg 49%
Protein 25.21g 1.47g 47%
Folate 216µg 36µg 45%
Zinc 3.35mg 0.28mg 28%
Vitamin C 0mg 19.7mg 22%
Potassium 983mg 436mg 16%
Selenium 8.2µg 15%
Vitamin B5 0.906mg 0.23mg 14%
Calcium 138mg 6mg 13%
Carbs 58.99g 27.09g 11%
Calories 341kcal 147kcal 10%
Vitamin B1 0.273mg 0.374mg 8%
Polyunsaturated fat 1.071g 7%
Fats 1.64g 5.33g 6%
Vitamin B2 0.254mg 0.2mg 4%
Vitamin B6 0.281mg 0.316mg 3%
Sodium 38mg 2mg 2%
Vitamin B3 1.447mg 1.074mg 2%
Saturated fat 0.114g 1%
Net carbs 40.69g 23.29g N/A
Vitamin A 1µg 2µg 0%
Monounsaturated fat 0.085g 0%
Tryptophan 0.263mg 0%
Threonine 0.875mg 0%
Isoleucine 1.287mg 0%
Leucine 2.089mg 0%
Lysine 1.674mg 0%
Methionine 0.367mg 0%
Phenylalanine 1.473mg 0%
Valine 1.416mg 0%
Histidine 0.706mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Durian
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
34%
Black gram
26%
Durian
Minerals Daily Need Coverage Score
143%
Black gram
21%
Durian

Comparison summary

Which food contains less Sodium?
Durian
Durian contains less Sodium (difference - 36mg)
Which food is lower in Saturated fat?
Durian
Durian is lower in Saturated fat (difference - 0.114g)
Which food is cheaper?
Durian
Durian is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.