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Durian vs. Flank steak — In-Depth Nutrition Comparison

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Significant differences between durian and flank steak

  • Durian has more vitamin B1, vitamin C, and fiber; however, flank steak is richer in vitamin B12, zinc, vitamin B3, phosphorus, vitamin B6, and iron.
  • Flank steak covers your daily vitamin B12 needs 68% more than durian.
  • Durian has a higher glycemic index. The glycemic index of durian is 49, while the glycemic index of flank steak is 0.

Specific food types used in this comparison are Durian, raw or frozen and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Durian vs Flank steak 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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 1.8% 38% 16% 69% 7.6% 17% 0.26% 42% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more MagnesiumMagnesium +30.4%
Contains more PotassiumPotassium +28.6%
Contains more CopperCopper +152.4%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +3511.1%
Contains more CalciumCalcium +233.3%
Contains more IronIron +304.7%
Contains more ZincZinc +1650%
Contains more PhosphorusPhosphorus +438.5%

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
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 66% 0.67% 0% 0% 94% 46% 20% 14% 73% 0% 0% 27% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +398.7%
Contains more Vitamin B2Vitamin B2 +50.4%
Contains more FolateFolate +300%
Contains more Vitamin B3Vitamin B3 +585.6%
Contains more Vitamin B5Vitamin B5 +137%
Contains more Vitamin B6Vitamin B6 +83.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Durian
3
5% 27% 65%
Protein: 1.47 g
Fats: 5.33 g
Carbs: 27.09 g
Water: 64.99 g
Other: 1.12 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-1966.7%
Contains more ProteinProtein +1781.6%
Contains more FatsFats +54.4%
~equal in Water ~64.17g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Durian Flank steak
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Durian Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Selenium 29.4µg 53%
Protein 1.47g 27.66g 52%
Zinc 0.28mg 4.9mg 42%
Vitamin B3 1.074mg 7.363mg 39%
Cholesterol 0mg 79mg 26%
Vitamin B1 0.374mg 0.075mg 25%
Phosphorus 39mg 210mg 24%
Vitamin C 19.7mg 0mg 22%
Vitamin B6 0.316mg 0.579mg 20%
Choline 105.4mg 19%
Iron 0.43mg 1.74mg 16%
Fiber 3.8g 0g 15%
Saturated fat 3.395g 15%
Manganese 0.325mg 0.009mg 14%
Copper 0.207mg 0.082mg 14%
Carbs 27.09g 0g 9%
Monounsaturated fat 3.317g 8%
Folate 36µg 9µg 7%
Vitamin B5 0.23mg 0.545mg 6%
Vitamin B2 0.2mg 0.133mg 5%
Fats 5.33g 8.23g 4%
Potassium 436mg 339mg 3%
Vitamin E 0.38mg 3%
Polyunsaturated fat 0.322g 2%
Calories 147kcal 192kcal 2%
Sodium 2mg 56mg 2%
Magnesium 30mg 23mg 2%
Vitamin K 1.4µg 1%
Calcium 6mg 20mg 1%
Net carbs 23.29g 0g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.182mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 2.338mg 0%
Methionine 0.72mg 0%
Phenylalanine 1.093mg 0%
Valine 1.372mg 0%
Histidine 0.883mg 0%

Which food is preferable for your diet?

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

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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
26%
Durian
49%
Flank steak
Minerals Daily Need Coverage Score
21%
Durian
54%
Flank steak

Comparison summary

Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 49)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $1)
Which food is lower in Cholesterol?
Durian
Durian is lower in Cholesterol (difference - 79mg)
Which food is lower in Sugar?
Durian
Durian is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Durian
Durian contains less Sodium (difference - 54mg)
Which food is lower in Saturated fat?
Durian
Durian is lower in Saturated fat (difference - 3.395g)
Which food is richer in minerals?
?
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.
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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.