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Durian vs Dates - In-Depth Nutrition Comparison

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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
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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
Durian
Durian
1
:
6
Dates
Dates
Contains more Iron +137.2%
Contains more Calcium +550%
Contains more Potassium +50.5%
Contains more Magnesium +43.3%
Contains more Phosphorus +59%
Equal in Copper - 0.206
Equal in Zinc - 0.29
Equal in Sodium - 2
Durian
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 17% 2% 39% 22% 69% 8% 17% 1%
Dates
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Contains more Iron +137.2%
Contains more Calcium +550%
Contains more Potassium +50.5%
Contains more Magnesium +43.3%
Contains more Phosphorus +59%
Equal in Copper - 0.206
Equal in Zinc - 0.29
Equal in Sodium - 2

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
Durian
Durian
6
:
5
Dates
Dates
Contains more Vitamin C +4825%
Contains more Vitamin A +340%
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%
Durian
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 66% 3% 0% 0% 94% 47% 21% 14% 73% 0% 0% 27%
Dates
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
Contains more Vitamin C +4825%
Contains more Vitamin A +340%
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 and Mineral Summary Scores

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

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 the food
Protein
9%
Durian
15%
Dates
Carbohydrates
27%
Durian
75%
Dates
Fats
25%
Durian
2%
Dates

Comparison summary table

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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Durian
Durian contains less Sugars (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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Durian Dates Opinion
Calories 147 282 Dates
Protein 1.47 2.45 Dates
Fats 5.33 0.39 Durian
Vitamin C 19.7 0.4 Durian
Carbs 27.09 75.03 Dates
Cholesterol 0 0
Vitamin D 0 Dates
Iron 0.43 1.02 Dates
Calcium 6 39 Dates
Potassium 436 656 Dates
Magnesium 30 43 Dates
Sugars 63.35 Durian
Fiber 3.8 8 Dates
Copper 0.207 0.206 Durian
Zinc 0.28 0.29 Dates
Starch
Phosphorus 39 62 Dates
Sodium 2 2
Vitamin A 44 10 Durian
Vitamin E 0.05 Dates
Vitamin D 0 Dates
Vitamin B1 0.374 0.052 Durian
Vitamin B2 0.2 0.066 Durian
Vitamin B3 1.074 1.274 Dates
Vitamin B5 0.23 0.589 Dates
Vitamin B6 0.316 0.165 Durian
Vitamin B12 0 0
Vitamin K 2.7 Dates
Folate 36 19 Durian
Trans Fat 0 0
Saturated Fat 0.032 Durian
Monounsaturated Fat 0.036 Dates
Polyunsaturated fat 0.019 Dates
Tryptophan 0.012 Dates
Threonine 0.043 Dates
Isoleucine 0.049 Dates
Leucine 0.084 Dates
Lysine 0.066 Dates
Methionine 0.022 Dates
Phenylalanine 0.05 Dates
Valine 0.071 Dates
Histidine 0.032 Dates
Fructose 19.56 Dates

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.