Durian vs. Jackfruit: Difference in Nutrition and Health Impacts

Taste and Smell

Fully ripened jackfruit has a gummy and fibrous texture. It is often used as a meat substitute. The edible parts are grown in a custard-like pod inside the shell.  

Its flesh is crunchy and sweet. The flavor resembles a combination of bananas, pineapple, mango, or bubble gum. Unripe durian has a chicken-like flavor, which is useful in vegan diets. On the other hand, durian has a creamy and soft texture; the flavor is a mix of sweet and savory, or sweet cheese.

Macronutrients

Before passing on to the next part, I would like to mention that there isn’t a drastic difference in the nutritional content of jackfruits and durians.

Durian is higher in calories, fats, and dietary fiber.

Both have very low amounts of protein.

Minerals

From the viewpoint of minerals, durian wins hands down. 

Durian is significantly higher in copper and moderately higher in zinc, iron, and phosphorus. However, jackfruit is 4 times higher in calcium.

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.

Jackfruit

1

Durian

5

Contains more CalciumCalcium

+300%

Contains more IronIron	+87%
Contains more CopperCopper	+172.4%
Contains more ZincZinc	+115.4%
Contains more PhosphorusPhosphorus	+85.7%
Contains more ManganeseManganese	+655.8%

~equal in Magnesium ~30mg

~equal in Potassium ~436mg

~equal in Sodium ~2mg

~equal in Selenium ~µg

Vitamins

In the vitamin comparison, durian is the medal-holder again. Durian is richer in vitamin B9, vitamin B3, and vitamin C. 

Jackfruit is two times higher in vitamin A.

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.

Jackfruit

2

Durian

5

Contains more Vitamin AVitamin A	+150%
Contains more Vitamin EVitamin E	+∞%

Contains more Vitamin CVitamin C	+43.8%
Contains more Vitamin B1Vitamin B1	+256.2%
Contains more Vitamin B2Vitamin B2	+263.6%
Contains more Vitamin B3Vitamin B3	+16.7%
Contains more FolateFolate	+50%

~equal in Vitamin D ~µg

~equal in Vitamin B5 ~0.23mg

~equal in Vitamin B6 ~0.316mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

Antibacterial and Anti-inflammatory

Jackfruit has antibacterial properties against foodborne pathogens and urinary tract infections.  (1)(2)(3)

It also has anti-inflammatory effects (4). This benefit was also found in durian pulp extracts (5). 

Jackfruit contains potent antioxidants, such as phenolic compounds, flavonoids, carotenoids, and vitamin C. Research shows jackfruit and durian pulps are natural sources of these compounds (4).

Cardiovascular Health

According to different studies, the extract of jackfruit leaves noticeably reduces blood glucose and cholesterol levels and improves glucose tolerance (6,7). Research shows that durian rind extract can lower blood glucose levels in diabetic rats (8). 

Cancer

It seems essential to emphasize that jackfruit has powerful anticancer qualities. It is effective against colorectal, hepatic cancers, and leukemia (9.10).

Digestion

Section reviewed by gastroenterologist Arpi Gasparyan

Durian contains twice as much fiber as jackfruit, which benefits gastrointestinal health. It may help with constipation and reduces the risks of colorectal cancer. In addition to that, fiber-rich foods are associated with reduced risks of cardiovascular diseases, diabetes, and obesity. (11,12,13).