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Durian vs. Nattō — In-Depth Nutrition Comparison

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A recap on differences between durian and nattō

  • Durian has more vitamin B1 and vitamin B6; however, nattō is higher in iron, manganese, copper, zinc, calcium, magnesium, phosphorus, and potassium.
  • Nattō covers your daily iron needs 102% more than durian.
  • Nattō contains 2 times less vitamin B6 than durian. Durian contains 0.316mg of vitamin B6, while nattō contains 0.13mg.

Food varieties used in this article are Durian, raw or frozen and Natto.

Infographic

Durian vs Nattō 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Durian
1
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%
Nattō
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 82% 65% 64% 323% 222% 83% 75% 0.91% 199% 48%
Contains less SodiumSodium -71.4%
Contains more MagnesiumMagnesium +283.3%
Contains more CalciumCalcium +3516.7%
Contains more PotassiumPotassium +67.2%
Contains more IronIron +1900%
Contains more CopperCopper +222.2%
Contains more ZincZinc +982.1%
Contains more PhosphorusPhosphorus +346.2%
Contains more ManganeseManganese +370.2%

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
6
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%
Nattō
3
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 43% 0% 0.2% 0% 40% 44% 0% 13% 30% 0% 58% 6% 31%
Contains more Vitamin CVitamin C +51.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +133.8%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +143.1%
Contains more FolateFolate +350%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.19mg
~equal in Vitamin B5 ~0.215mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Durian
2
5% 27% 65%
Protein: 1.47 g
Fats: 5.33 g
Carbs: 27.09 g
Water: 64.99 g
Other: 1.12 g
Nattō
3
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Contains more CarbsCarbs +113.6%
Contains more WaterWater +18.1%
Contains more ProteinProtein +1219.7%
Contains more FatsFats +106.4%
Contains more OtherOther +69.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Durian Nattō DV% diff.
Iron 0.43mg 8.6mg 102%
Manganese 0.325mg 1.528mg 52%
Copper 0.207mg 0.667mg 51%
Polyunsaturated fat 6.21g 41%
Protein 1.47g 19.4g 36%
Zinc 0.28mg 3.03mg 25%
Calcium 6mg 217mg 21%
Magnesium 30mg 115mg 20%
Vitamin K 23.1µg 19%
Phosphorus 39mg 174mg 19%
Vitamin B1 0.374mg 0.16mg 18%
Selenium 8.8µg 16%
Vitamin B6 0.316mg 0.13mg 14%
Choline 57mg 10%
Fats 5.33g 11g 9%
Potassium 436mg 729mg 9%
Vitamin B3 1.074mg 0mg 7%
Folate 36µg 8µg 7%
Saturated fat 1.591g 7%
Vitamin C 19.7mg 13mg 7%
Monounsaturated fat 2.43g 6%
Fiber 3.8g 5.4g 6%
Carbs 27.09g 12.68g 5%
Calories 147kcal 211kcal 3%
Vitamin B2 0.2mg 0.19mg 1%
Net carbs 23.29g 7.28g N/A
Sugar 4.89g N/A
Sodium 2mg 7mg 0%
Vitamin E 0.01mg 0%
Vitamin A 2µg 0µg 0%
Vitamin B5 0.23mg 0.215mg 0%
Tryptophan 0.223mg 0%
Threonine 0.813mg 0%
Isoleucine 0.931mg 0%
Leucine 1.509mg 0%
Lysine 1.145mg 0%
Methionine 0.208mg 0%
Phenylalanine 0.941mg 0%
Valine 1.018mg 0%
Histidine 0.512mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Durian Nattō
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
20%
Nattō
Minerals Daily Need Coverage Score
21%
Durian
116%
Nattō

Comparison summary

Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in Sugar?
Durian
Durian is lower in Sugar (difference - 4.89g)
Which food contains less Sodium?
Durian
Durian contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Durian
Durian is lower in Saturated fat (difference - 1.591g)
Which food is lower in glycemic index?
Durian
Durian is lower in glycemic index (difference - 7)
Which food is cheaper?
Durian
Durian is cheaper (difference - $1.1)
Which food is richer in vitamins?
Durian
Durian is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/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.