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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
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
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 17% 2% 39% 22% 69% 8% 17% 1%
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
6
:
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 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%
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%

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.
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 Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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