Dates vs. Durian — In-Depth Nutrition Comparison
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How are Dates and Durian different?
- Dates are higher in Fiber, Iron, Vitamin B5, and Potassium, however, Durian is richer in Vitamin B1, Vitamin C, Vitamin B6, and Vitamin B2.
- Daily need coverage for Vitamin B1 from Durian is 27% higher.
- Dates contain 7 times more Calcium than Durian. While Dates contain 39mg of Calcium, Durian contains only 6mg.
Dates, deglet noor and Durian, raw or frozen are the varieties used in this article.
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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
+550%
Contains
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Iron
+137.2%
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Magnesium
+43.3%
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Phosphorus
+59%
Contains
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Potassium
+50.5%
Contains
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Manganese
+24%
Equal in Sodium - 2
Equal in Zinc - 0.28
Equal in Copper - 0.207
Contains
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Calcium
+550%
Contains
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Iron
+137.2%
Contains
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Magnesium
+43.3%
Contains
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Phosphorus
+59%
Contains
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Potassium
+50.5%
Contains
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Manganese
+24%
Equal in Sodium - 2
Equal in Zinc - 0.28
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" 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 B3
+18.6%
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Vitamin B5
+156.1%
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Vitamin A
+340%
Contains
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Vitamin C
+4825%
Contains
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Vitamin B1
+619.2%
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Vitamin B2
+203%
Contains
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Vitamin B6
+91.5%
Contains
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Folate
+89.5%
Contains
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Vitamin B3
+18.6%
Contains
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Vitamin B5
+156.1%
Contains
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Vitamin A
+340%
Contains
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Vitamin C
+4825%
Contains
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Vitamin B1
+619.2%
Contains
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Vitamin B2
+203%
Contains
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Vitamin B6
+91.5%
Contains
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Folate
+89.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+66.7%
Contains
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Carbs
+177%
Contains
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Other
+42.9%
Contains
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Fats
+1266.7%
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Water
+216.6%
Contains
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Protein
+66.7%
Contains
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Carbs
+177%
Contains
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Other
+42.9%
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Fats
+1266.7%
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Water
+216.6%
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 Saturated Fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 67.03g | 23.29g |
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| Protein | 2.45g | 1.47g |
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| Fats | 0.39g | 5.33g |
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| Carbs | 75.03g | 27.09g |
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| Calories | 282kcal | 147kcal |
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| Fructose | 19.56g |
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| Sugar | 63.35g |
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| Fiber | 8g | 3.8g |
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| Calcium | 39mg | 6mg |
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| Iron | 1.02mg | 0.43mg |
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| Magnesium | 43mg | 30mg |
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| Phosphorus | 62mg | 39mg |
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| Potassium | 656mg | 436mg |
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| Sodium | 2mg | 2mg | |
| Zinc | 0.29mg | 0.28mg |
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| Copper | 0.206mg | 0.207mg |
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| Manganese | 0.262mg | 0.325mg |
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| Selenium | 3µg |
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| Vitamin A | 10IU | 44IU |
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| Vitamin A RAE | 0µg | 2µg |
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| Vitamin E | 0.05mg |
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| Vitamin C | 0.4mg | 19.7mg |
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| Vitamin B1 | 0.052mg | 0.374mg |
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| Vitamin B2 | 0.066mg | 0.2mg |
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| Vitamin B3 | 1.274mg | 1.074mg |
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| Vitamin B5 | 0.589mg | 0.23mg |
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| Vitamin B6 | 0.165mg | 0.316mg |
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| Folate | 19µg | 36µg |
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| Vitamin K | 2.7µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.043mg |
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| Isoleucine | 0.049mg |
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| Leucine | 0.084mg |
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| Lysine | 0.066mg |
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| Methionine | 0.022mg |
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| Phenylalanine | 0.05mg |
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| Valine | 0.071mg |
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| Histidine | 0.032mg |
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| Saturated Fat | 0.032g |
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| Monounsaturated Fat | 0.036g |
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| Polyunsaturated fat | 0.019g |
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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
12%
28%
Minerals Daily Need Coverage Score
29%
21%
Comparison summary
Which food is lower in Sugar?
Durian is lower in Sugar (difference - 63.35g)
Which food is lower in Saturated Fat?
Durian is lower in Saturated Fat (difference - 0.032g)
Which food is cheaper?
Durian is cheaper (difference - $1)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
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.