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.

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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.

Coconut

Durian

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.

Coconut

Durian

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B5Vitamin B5	+30.4%
Contains more Vitamin KVitamin K	+∞%

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			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%
Iron	2.43mg	0.43mg	25%
Copper	0.435mg	0.207mg	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%
Carbs	15.23g	27.09g	4%
Monounsaturated fat	1.425g		4%
Vitamin B3	0.54mg	1.074mg	3%
Folate	26µg	36µg	3%
Potassium	356mg	436mg	2%
Vitamin E	0.24mg		2%
Choline	12.1mg		2%
Polyunsaturated fat	0.366g		2%
Calcium	14mg	6mg	1%
Sodium	20mg	2mg	1%
Vitamin B5	0.3mg	0.23mg	1%
Weight per 100 calories	28g	68g	N/A
Unsaturated / Saturated Fat ratio	0.06		N/A
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%