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 for 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.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Durian

Dates

Contains more ManganeseManganese

+24%

Contains more MagnesiumMagnesium	+43.3%
Contains more CalciumCalcium	+550%
Contains more PotassiumPotassium	+50.5%
Contains more IronIron	+137.2%
Contains more PhosphorusPhosphorus	+59%

~equal in Copper ~0.206mg

~equal in Zinc ~0.29mg

~equal in Sodium ~2mg

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

Dates

Contains more Vitamin CVitamin C	+4825%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+619.2%
Contains more Vitamin B2Vitamin B2	+203%
Contains more Vitamin B6Vitamin B6	+91.5%
Contains more FolateFolate	+89.5%

Contains more Vitamin B3Vitamin B3	+18.6%
Contains more Vitamin B5Vitamin B5	+156.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.374mg	0.052mg	27%
Fructose		19.56g	24%
Vitamin C	19.7mg	0.4mg	21%
Fiber	3.8g	8g	17%
Carbs	27.09g	75.03g	16%
Vitamin B6	0.316mg	0.165mg	12%
Vitamin B2	0.2mg	0.066mg	10%
Fats	5.33g	0.39g	8%
Calories	147kcal	282kcal	7%
Iron	0.43mg	1.02mg	7%
Vitamin B5	0.23mg	0.589mg	7%
Potassium	436mg	656mg	6%
Selenium		3µg	5%
Folate	36µg	19µg	4%
Magnesium	30mg	43mg	3%
Calcium	6mg	39mg	3%
Phosphorus	39mg	62mg	3%
Manganese	0.325mg	0.262mg	3%
Protein	1.47g	2.45g	2%
Vitamin K		2.7µg	2%
Vitamin B3	1.074mg	1.274mg	1%
Choline		6.3mg	1%
Weight per 100 calories	68g	35g	N/A
Unsaturated / Saturated Fat ratio		1.7	N/A
Net carbs	23.29g	67.03g	N/A
Sugar		63.35g	N/A
Copper	0.207mg	0.206mg	0%
Zinc	0.28mg	0.29mg	0%
Sodium	2mg	2mg	0%
Vitamin A	2µg	0µg	0%
Vitamin E		0.05mg	0%
Saturated fat		0.032g	0%
Monounsaturated fat		0.036g	0%
Polyunsaturated fat		0.019g	0%
Tryptophan		0.012mg	0%
Threonine		0.043mg	0%
Isoleucine		0.049mg	0%
Leucine		0.084mg	0%
Lysine		0.066mg	0%
Methionine		0.022mg	0%
Phenylalanine		0.05mg	0%
Valine		0.071mg	0%
Histidine		0.032mg	0%