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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.

Infographic

Dates  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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Durian
Contains more Calcium +550%
Contains more Iron +137.2%
Contains more Magnesium +43.3%
Contains more Phosphorus +59%
Contains more Potassium +50.5%
Equal in Sodium - 2
Equal in Zinc - 0.28
Equal in Copper - 0.207
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 22% 17% 39% 1% 8% 69%
Contains more Calcium +550%
Contains more Iron +137.2%
Contains more Magnesium +43.3%
Contains more Phosphorus +59%
Contains more Potassium +50.5%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Durian
Contains more Vitamin B3 +18.6%
Contains more Vitamin B5 +156.1%
Contains more Vitamin A +340%
Contains more Vitamin C +4825%
Contains more Vitamin B1 +619.2%
Contains more Vitamin B2 +203%
Contains more Vitamin B6 +91.5%
Contains more Folate +89.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 66% 94% 47% 21% 14% 73% 27% 0% 0%
Contains more Vitamin B3 +18.6%
Contains more Vitamin B5 +156.1%
Contains more Vitamin A +340%
Contains more Vitamin C +4825%
Contains more Vitamin B1 +619.2%
Contains more Vitamin B2 +203%
Contains more Vitamin B6 +91.5%
Contains more Folate +89.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dates Durian
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dates Durian Opinion
Net carbs 67.03g 23.29g Dates
Protein 2.45g 1.47g Dates
Fats 0.39g 5.33g Durian
Carbs 75.03g 27.09g Dates
Calories 282kcal 147kcal Dates
Starch g g
Fructose 19.56g g Dates
Sugar 63.35g g Durian
Fiber 8g 3.8g Dates
Calcium 39mg 6mg Dates
Iron 1.02mg 0.43mg Dates
Magnesium 43mg 30mg Dates
Phosphorus 62mg 39mg Dates
Potassium 656mg 436mg Dates
Sodium 2mg 2mg
Zinc 0.29mg 0.28mg Dates
Copper 0.206mg 0.207mg Durian
Vitamin A 10IU 44IU Durian
Vitamin E 0.05mg mg Dates
Vitamin D 0IU IU Dates
Vitamin D 0µg µg Dates
Vitamin C 0.4mg 19.7mg Durian
Vitamin B1 0.052mg 0.374mg Durian
Vitamin B2 0.066mg 0.2mg Durian
Vitamin B3 1.274mg 1.074mg Dates
Vitamin B5 0.589mg 0.23mg Dates
Vitamin B6 0.165mg 0.316mg Durian
Folate 19µg 36µg Durian
Vitamin B12 0µg 0µg
Vitamin K 2.7µg µg Dates
Tryptophan 0.012mg mg Dates
Threonine 0.043mg mg Dates
Isoleucine 0.049mg mg Dates
Leucine 0.084mg mg Dates
Lysine 0.066mg mg Dates
Methionine 0.022mg mg Dates
Phenylalanine 0.05mg mg Dates
Valine 0.071mg mg Dates
Histidine 0.032mg mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.032g g Durian
Monounsaturated Fat 0.036g g Dates
Polyunsaturated fat 0.019g g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Durian
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Dates
28
Durian
Mineral Summary Score
30
Dates
21
Durian

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
15%
Dates
9%
Durian
Carbohydrates
75%
Dates
27%
Durian
Fats
2%
Dates
25%
Durian

Comparison summary

Which food is lower in Sugar?
Durian
Durian is lower in Sugar (difference - 63.35g)
Which food is lower in Saturated Fat?
Durian
Durian is lower in Saturated Fat (difference - 0.032g)
Which food is cheaper?
Durian
Durian is cheaper (difference - $1)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Dates
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.