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Dried fruit vs Durian - In-Depth Nutrition Comparison

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The main differences between Dried fruit and Durian

  • Dried fruit has more Iron, Potassium, Vitamin A RAE, Copper, Fiber, and Vitamin B3, however Durian has more Vitamin B1, Vitamin C, Vitamin B6, and Vitamin B2.
  • Daily need coverage for Vitamin B1 from Durian is 30% higher.
  • Durian has 90 times less Vitamin A RAE than Dried fruit. Dried fruit has 180µg of Vitamin A RAE, while Durian has 2µg.

Food types used in this article are Apricots, dried, sulfured, uncooked and Durian, raw or frozen.

Infographic

Dried fruit 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
Contains more Calcium +816.7%
Contains more Iron +518.6%
Contains more Phosphorus +82.1%
Contains more Potassium +166.5%
Contains more Zinc +39.3%
Contains more Copper +65.7%
Contains less Sodium -80%
Equal in Magnesium - 30
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 22% 17% 39% 1% 8% 69%
Contains more Calcium +816.7%
Contains more Iron +518.6%
Contains more Phosphorus +82.1%
Contains more Potassium +166.5%
Contains more Zinc +39.3%
Contains more Copper +65.7%
Contains less Sodium -80%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Durian
Contains more Vitamin A +8090.9%
Contains more Vitamin B3 +141.1%
Contains more Vitamin B5 +124.3%
Contains more Vitamin C +1870%
Contains more Vitamin B1 +2393.3%
Contains more Vitamin B2 +170.3%
Contains more Vitamin B6 +121%
Contains more Folate +260%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
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 A +8090.9%
Contains more Vitamin B3 +141.1%
Contains more Vitamin B5 +124.3%
Contains more Vitamin C +1870%
Contains more Vitamin B1 +2393.3%
Contains more Vitamin B2 +170.3%
Contains more Vitamin B6 +121%
Contains more Folate +260%

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.
Dried fruit Durian
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Durian Opinion
Net carbs 55.34g 23.29g Dried fruit
Protein 3.39g 1.47g Dried fruit
Fats 0.51g 5.33g Durian
Carbs 62.64g 27.09g Dried fruit
Calories 241kcal 147kcal Dried fruit
Starch 0.35g g Dried fruit
Fructose 12.47g g Dried fruit
Sugar 53.44g g Durian
Fiber 7.3g 3.8g Dried fruit
Calcium 55mg 6mg Dried fruit
Iron 2.66mg 0.43mg Dried fruit
Magnesium 32mg 30mg Dried fruit
Phosphorus 71mg 39mg Dried fruit
Potassium 1162mg 436mg Dried fruit
Sodium 10mg 2mg Durian
Zinc 0.39mg 0.28mg Dried fruit
Copper 0.343mg 0.207mg Dried fruit
Vitamin A 3604IU 44IU Dried fruit
Vitamin E 4.33mg mg Dried fruit
Vitamin D 0IU IU Dried fruit
Vitamin D 0µg µg Dried fruit
Vitamin C 1mg 19.7mg Durian
Vitamin B1 0.015mg 0.374mg Durian
Vitamin B2 0.074mg 0.2mg Durian
Vitamin B3 2.589mg 1.074mg Dried fruit
Vitamin B5 0.516mg 0.23mg Dried fruit
Vitamin B6 0.143mg 0.316mg Durian
Folate 10µg 36µg Durian
Vitamin B12 0µg 0µg
Vitamin K 3.1µg µg Dried fruit
Tryptophan 0.016mg mg Dried fruit
Threonine 0.073mg mg Dried fruit
Isoleucine 0.063mg mg Dried fruit
Leucine 0.105mg mg Dried fruit
Lysine 0.083mg mg Dried fruit
Methionine 0.015mg mg Dried fruit
Phenylalanine 0.062mg mg Dried fruit
Valine 0.078mg mg Dried fruit
Histidine 0.047mg mg Dried fruit
Cholesterol 0mg 0mg
Trans Fat g 0g Dried fruit
Saturated Fat 0.017g g Durian
Monounsaturated Fat 0.074g g Dried fruit
Polyunsaturated fat 0.074g g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit 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
38
Dried fruit
28
Durian
Mineral Summary Score
50
Dried fruit
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
20%
Dried fruit
9%
Durian
Carbohydrates
63%
Dried fruit
27%
Durian
Fats
2%
Dried fruit
25%
Durian

Comparison summary

Which food is lower in Sugar?
Durian
Durian is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Durian
Durian contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Durian
Durian is lower in Saturated Fat (difference - 0.017g)
Which food is cheaper?
Durian
Durian is cheaper (difference - $1)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Dried fruit
Dried fruit 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.

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.