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
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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
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Calcium
+133.3%
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Iron
+465.1%
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Phosphorus
+189.7%
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Zinc
+292.9%
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Copper
+110.1%
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Manganese
+361.5%
Contains
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Potassium
+22.5%
Contains
less
Sodium
-90%
Equal in Magnesium - 30
Contains
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Calcium
+133.3%
Contains
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Iron
+465.1%
Contains
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Phosphorus
+189.7%
Contains
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Zinc
+292.9%
Contains
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Copper
+110.1%
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Manganese
+361.5%
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Potassium
+22.5%
Contains
less
Sodium
-90%
Equal in Magnesium - 30
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.
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Contains
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Vitamin B5
+30.4%
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Vitamin A
+∞%
Contains
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Vitamin C
+497%
Contains
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Vitamin B1
+466.7%
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Vitamin B2
+900%
Contains
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Vitamin B3
+98.9%
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Vitamin B6
+485.2%
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Folate
+38.5%
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Vitamin B5
+30.4%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+497%
Contains
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Vitamin B1
+466.7%
Contains
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Vitamin B2
+900%
Contains
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Vitamin B3
+98.9%
Contains
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Vitamin B6
+485.2%
Contains
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Folate
+38.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+126.5%
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Fats
+528.3%
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Carbs
+77.9%
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Water
+38.3%
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Other
+16.7%
Contains
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Protein
+126.5%
Contains
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Fats
+528.3%
Contains
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Carbs
+77.9%
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Water
+38.3%
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Other
+16.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 6.23g | 23.29g |
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| Protein | 3.33g | 1.47g |
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| Fats | 33.49g | 5.33g |
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| Carbs | 15.23g | 27.09g |
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| Calories | 354kcal | 147kcal |
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| Sugar | 6.23g |
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| Fiber | 9g | 3.8g |
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| Calcium | 14mg | 6mg |
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| Iron | 2.43mg | 0.43mg |
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| Magnesium | 32mg | 30mg |
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| Phosphorus | 113mg | 39mg |
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| Potassium | 356mg | 436mg |
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| Sodium | 20mg | 2mg |
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| Zinc | 1.1mg | 0.28mg |
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| Copper | 0.435mg | 0.207mg |
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| Manganese | 1.5mg | 0.325mg |
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| Selenium | 10.1µg |
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| Vitamin A | 0IU | 44IU |
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| Vitamin A RAE | 0µg | 2µg |
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| Vitamin E | 0.24mg |
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| Vitamin C | 3.3mg | 19.7mg |
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| Vitamin B1 | 0.066mg | 0.374mg |
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| Vitamin B2 | 0.02mg | 0.2mg |
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| Vitamin B3 | 0.54mg | 1.074mg |
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| Vitamin B5 | 0.3mg | 0.23mg |
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| Vitamin B6 | 0.054mg | 0.316mg |
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| Folate | 26µg | 36µg |
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| Vitamin K | 0.2µg |
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| Tryptophan | 0.039mg |
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| Threonine | 0.121mg |
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| Isoleucine | 0.131mg |
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| Leucine | 0.247mg |
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| Lysine | 0.147mg |
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| Methionine | 0.062mg |
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| Phenylalanine | 0.169mg |
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| Valine | 0.202mg |
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| Histidine | 0.077mg |
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| Saturated Fat | 29.698g |
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| Monounsaturated Fat | 1.425g |
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| Polyunsaturated fat | 0.366g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
8%
28%
Minerals Daily Need Coverage Score
63%
21%
Comparison summary
Which food is lower in Sugar?
Durian is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Durian contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Durian is lower in Saturated Fat (difference - 29.698g)
Which food is lower in glycemic index?
Durian is lower in glycemic index (difference - 10)
Which food is cheaper?
Durian is cheaper (difference - $1.6)
Which food is richer in minerals?
Coconut 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.