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Coconut vs. Durian — In-Depth Nutrition Comparison

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What are the main differences between coconut and durian?

  • Coconut is richer in manganese, copper, iron, fiber, phosphorus, and zinc, yet durian is richer in vitamin B1, vitamin B6, vitamin C, and vitamin B2.
  • Coconut's daily need coverage for manganese is 51% higher.
  • Coconut has 6 times more iron than durian. Coconut has 2.43mg of iron, while durian has 0.43mg.

We used Nuts, coconut meat, raw and Durian, raw or frozen types in this comparison.

Infographic

Coconut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Durian
2
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 CalciumCalcium +133.3%
Contains more IronIron +465.1%
Contains more CopperCopper +110.1%
Contains more ZincZinc +292.9%
Contains more PhosphorusPhosphorus +189.7%
Contains more ManganeseManganese +361.5%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +22.5%
Contains less SodiumSodium -90%
~equal in Magnesium ~30mg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Durian
7
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 EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +30.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +497%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +466.7%
Contains more Vitamin B2Vitamin B2 +900%
Contains more Vitamin B3Vitamin B3 +98.9%
Contains more Vitamin B6Vitamin B6 +485.2%
Contains more FolateFolate +38.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Durian DV% diff.
Saturated fat 29.698g 135%
Manganese 1.5mg 0.325mg 51%
Fats 33.49g 5.33g 43%
Vitamin B1 0.066mg 0.374mg 26%
Copper 0.435mg 0.207mg 25%
Iron 2.43mg 0.43mg 25%
Fiber 9g 3.8g 21%
Vitamin B6 0.054mg 0.316mg 20%
Vitamin C 3.3mg 19.7mg 18%
Selenium 10.1µg 18%
Vitamin B2 0.02mg 0.2mg 14%
Phosphorus 113mg 39mg 11%
Calories 354kcal 147kcal 10%
Zinc 1.1mg 0.28mg 7%
Protein 3.33g 1.47g 4%
Monounsaturated fat 1.425g 4%
Carbs 15.23g 27.09g 4%
Vitamin B3 0.54mg 1.074mg 3%
Folate 26µg 36µg 3%
Polyunsaturated fat 0.366g 2%
Choline 12.1mg 2%
Vitamin E 0.24mg 2%
Potassium 356mg 436mg 2%
Calcium 14mg 6mg 1%
Sodium 20mg 2mg 1%
Vitamin B5 0.3mg 0.23mg 1%
Net carbs 6.23g 23.29g N/A
Magnesium 32mg 30mg 0%
Sugar 6.23g N/A
Vitamin A 0µg 2µg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Durian
3
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 +126.5%
Contains more FatsFats +528.3%
Contains more CarbsCarbs +77.9%
Contains more WaterWater +38.3%
Contains more OtherOther +16.7%

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.