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Durian vs Mango - In-Depth Nutrition Comparison

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How are Durian and Mango different?

  • Durian is richer in Vitamin B1, Vitamin B6, Vitamin B2, Manganese, Copper, Fiber, and Potassium, while Mango is higher in Vitamin C, and Vitamin A RAE.
  • Durian covers your daily need of Vitamin B1 29% more than Mango.
  • Durian contains 5 times more Vitamin B2 than Mango. Durian contains 0.2mg of Vitamin B2, while Mango contains 0.038mg.

Durian, raw or frozen and Mangos, raw types were used in this article.

Infographic

Durian vs Mango 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
6
:
2
Mango
Contains more Iron +168.8%
Contains more Magnesium +200%
Contains more Phosphorus +178.6%
Contains more Potassium +159.5%
Contains more Zinc +211.1%
Contains more Copper +86.5%
Contains more Calcium +83.3%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 22% 17% 39% 1% 8% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Contains more Iron +168.8%
Contains more Magnesium +200%
Contains more Phosphorus +178.6%
Contains more Potassium +159.5%
Contains more Zinc +211.1%
Contains more Copper +86.5%
Contains more Calcium +83.3%
Contains less Sodium -50%

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
5
:
6
Mango
Contains more Vitamin B1 +1235.7%
Contains more Vitamin B2 +426.3%
Contains more Vitamin B3 +60.5%
Contains more Vitamin B5 +16.8%
Contains more Vitamin B6 +165.5%
Contains more Vitamin A +2359.1%
Contains more Vitamin C +84.8%
Contains more Folate +19.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 66% 94% 47% 21% 14% 73% 27% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Contains more Vitamin B1 +1235.7%
Contains more Vitamin B2 +426.3%
Contains more Vitamin B3 +60.5%
Contains more Vitamin B5 +16.8%
Contains more Vitamin B6 +165.5%
Contains more Vitamin A +2359.1%
Contains more Vitamin C +84.8%
Contains more Folate +19.4%

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 Mango
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Durian Mango Opinion
Net carbs 23.29g 13.38g Durian
Protein 1.47g 0.82g Durian
Fats 5.33g 0.38g Durian
Carbs 27.09g 14.98g Durian
Calories 147kcal 60kcal Durian
Starch g g
Fructose g 4.68g Mango
Sugar g 13.66g Durian
Fiber 3.8g 1.6g Durian
Calcium 6mg 11mg Mango
Iron 0.43mg 0.16mg Durian
Magnesium 30mg 10mg Durian
Phosphorus 39mg 14mg Durian
Potassium 436mg 168mg Durian
Sodium 2mg 1mg Mango
Zinc 0.28mg 0.09mg Durian
Copper 0.207mg 0.111mg Durian
Vitamin A 44IU 1082IU Mango
Vitamin E mg 0.9mg Mango
Vitamin D IU 0IU Mango
Vitamin D µg 0µg Mango
Vitamin C 19.7mg 36.4mg Mango
Vitamin B1 0.374mg 0.028mg Durian
Vitamin B2 0.2mg 0.038mg Durian
Vitamin B3 1.074mg 0.669mg Durian
Vitamin B5 0.23mg 0.197mg Durian
Vitamin B6 0.316mg 0.119mg Durian
Folate 36µg 43µg Mango
Vitamin B12 0µg 0µg
Vitamin K µg 4.2µg Mango
Tryptophan mg 0.013mg Mango
Threonine mg 0.031mg Mango
Isoleucine mg 0.029mg Mango
Leucine mg 0.05mg Mango
Lysine mg 0.066mg Mango
Methionine mg 0.008mg Mango
Phenylalanine mg 0.027mg Mango
Valine mg 0.042mg Mango
Histidine mg 0.019mg Mango
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat g 0.092g Durian
Monounsaturated Fat g 0.14g Mango
Polyunsaturated fat g 0.071g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Durian Mango
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26
Mango
Mineral Summary Score
21
Durian
10
Mango

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
5%
Mango
Carbohydrates
27%
Durian
15%
Mango
Fats
25%
Durian
2%
Mango

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 1mg)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.7)
Which food is lower in Sugar?
Durian
Durian is lower in Sugar (difference - 13.66g)
Which food is lower in Saturated Fat?
Durian
Durian is lower in Saturated Fat (difference - 0.092g)
Which food is lower in glycemic index?
Durian
Durian is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Durian
Durian is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.