Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Durian vs. Dates — In-Depth Nutrition Comparison

Compare

How are Durian and Dates different?

  • Durian is higher in Vitamin B1, Vitamin C, Vitamin B6, and Vitamin B2, however, Dates are richer in Fiber, Iron, Vitamin B5, and Potassium.
  • Daily need coverage for Vitamin B1 from Durian is 27% higher.
  • Durian contains 49 times more Vitamin C than Dates . While Durian contains 19.7mg of Vitamin C, Dates contain only 0.4mg.

Durian, raw or frozen and Dates, deglet noor are the varieties used in this article.

Infographic

Durian vs Dates  infographic
Infographic link

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.
Durian
2
:
Contains more Manganese +24%
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 - 0.29
Equal in Copper - 0.206
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 22% 17% 39% 1% 8% 69% 43% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Manganese +24%
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 - 0.29
Equal in Copper - 0.206

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.
Durian
6
:
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%
Contains more Vitamin B3 +18.6%
Contains more Vitamin B5 +156.1%
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%
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%
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%
Contains more Vitamin B3 +18.6%
Contains more Vitamin B5 +156.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Durian
2
:
Contains more Fats +1266.7%
Contains more Water +216.6%
Contains more Protein +66.7%
Contains more Carbs +177%
Contains more Other +42.9%
5% 27% 65%
Protein: 1.47 g
Fats: 5.33 g
Carbs: 27.09 g
Water: 64.99 g
Other: 1.12 g
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more Fats +1266.7%
Contains more Water +216.6%
Contains more Protein +66.7%
Contains more Carbs +177%
Contains more Other +42.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Durian Dates
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 Durian Dates Opinion
Net carbs 23.29g 67.03g Dates
Protein 1.47g 2.45g Dates
Fats 5.33g 0.39g Durian
Carbs 27.09g 75.03g Dates
Calories 147kcal 282kcal Dates
Fructose 19.56g Dates
Sugar 63.35g Durian
Fiber 3.8g 8g Dates
Calcium 6mg 39mg Dates
Iron 0.43mg 1.02mg Dates
Magnesium 30mg 43mg Dates
Phosphorus 39mg 62mg Dates
Potassium 436mg 656mg Dates
Sodium 2mg 2mg
Zinc 0.28mg 0.29mg Dates
Copper 0.207mg 0.206mg Durian
Manganese 0.325mg 0.262mg Durian
Selenium 3µg Dates
Vitamin A 44IU 10IU Durian
Vitamin A RAE 2µg 0µg Durian
Vitamin E 0.05mg Dates
Vitamin C 19.7mg 0.4mg Durian
Vitamin B1 0.374mg 0.052mg Durian
Vitamin B2 0.2mg 0.066mg Durian
Vitamin B3 1.074mg 1.274mg Dates
Vitamin B5 0.23mg 0.589mg Dates
Vitamin B6 0.316mg 0.165mg Durian
Folate 36µg 19µg Durian
Vitamin K 2.7µg Dates
Tryptophan 0.012mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg Dates
Methionine 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
Saturated Fat 0.032g Durian
Monounsaturated Fat 0.036g Dates
Polyunsaturated fat 0.019g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Durian Dates
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
28%
Durian
12%
Dates
Minerals Daily Need Coverage Score
21%
Durian
29%
Dates

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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Durian - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168192/nutrients
  2. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.