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  6. Durian vs. Pomegranate

Durian vs. Pomegranate — In-Depth Nutrition Comparison

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How are Durian and Pomegranate different?

  • Durian is higher than Pomegranate in Vitamin B1, Vitamin B6, Vitamin B2, Vitamin C, Manganese, Potassium, and Copper.
  • Durian covers your daily need of Vitamin B1 26% more than Pomegranate.
  • Durian contains 4 times more Vitamin B6 than Pomegranate. Durian contains 0.316mg of Vitamin B6, while Pomegranate contains 0.075mg.

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

Infographic

Durian vs Pomegranate 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
Durian
7
:
3
Pomegranate
Pomegranate
Contains more Iron +43.3%
Contains more Magnesium +150%
Contains more Potassium +84.7%
Contains less Sodium -33.3%
Contains more Copper +31%
Contains more Manganese +173.1%
Contains more Calcium +66.7%
Contains more Zinc +25%
Equal in Phosphorus - 36
Durian
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 22% 17% 39% 1% 8% 69% 43% 0%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Iron +43.3%
Contains more Magnesium +150%
Contains more Potassium +84.7%
Contains less Sodium -33.3%
Contains more Copper +31%
Contains more Manganese +173.1%
Contains more Calcium +66.7%
Contains more Zinc +25%
Equal in Phosphorus - 36

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
Durian
6
:
5
Pomegranate
Pomegranate
Contains more Vitamin A +∞%
Contains more Vitamin C +93.1%
Contains more Vitamin B1 +458.2%
Contains more Vitamin B2 +277.4%
Contains more Vitamin B3 +266.6%
Contains more Vitamin B6 +321.3%
Contains more Vitamin B5 +63.9%
Equal in Folate - 38
Durian
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%
Pomegranate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Contains more Vitamin A +∞%
Contains more Vitamin C +93.1%
Contains more Vitamin B1 +458.2%
Contains more Vitamin B2 +277.4%
Contains more Vitamin B3 +266.6%
Contains more Vitamin B6 +321.3%
Contains more Vitamin B5 +63.9%
Equal in Folate - 38

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Durian
Durian
3
:
2
Pomegranate
Pomegranate
Contains more Fats +355.6%
Contains more Carbs +44.9%
Contains more Other +111.3%
Contains more Protein +13.6%
Contains more Water +19.9%
Durian
5% 27% 65%
Protein: 1.47 g
Fats: 5.33 g
Carbs: 27.09 g
Water: 64.99 g
Other: 1.12 g
Pomegranate
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more Fats +355.6%
Contains more Carbs +44.9%
Contains more Other +111.3%
Contains more Protein +13.6%
Contains more Water +19.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Durian Pomegranate Opinion
Net carbs 23.29g 14.7g Durian
Protein 1.47g 1.67g Pomegranate
Fats 5.33g 1.17g Durian
Carbs 27.09g 18.7g Durian
Calories 147kcal 83kcal Durian
Sugar 13.67g Durian
Fiber 3.8g 4g Pomegranate
Calcium 6mg 10mg Pomegranate
Iron 0.43mg 0.3mg Durian
Magnesium 30mg 12mg Durian
Phosphorus 39mg 36mg Durian
Potassium 436mg 236mg Durian
Sodium 2mg 3mg Durian
Zinc 0.28mg 0.35mg Pomegranate
Copper 0.207mg 0.158mg Durian
Manganese 0.325mg 0.119mg Durian
Selenium 0.5µg Pomegranate
Vitamin A 44IU 0IU Durian
Vitamin A RAE 2µg 0µg Durian
Vitamin E 0.6mg Pomegranate
Vitamin C 19.7mg 10.2mg Durian
Vitamin B1 0.374mg 0.067mg Durian
Vitamin B2 0.2mg 0.053mg Durian
Vitamin B3 1.074mg 0.293mg Durian
Vitamin B5 0.23mg 0.377mg Pomegranate
Vitamin B6 0.316mg 0.075mg Durian
Folate 36µg 38µg Pomegranate
Vitamin K 16.4µg Pomegranate
Saturated Fat 0.12g Durian
Monounsaturated Fat 0.093g Pomegranate
Polyunsaturated fat 0.079g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Durian Pomegranate
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
28%
Durian
16%
Pomegranate
Minerals Daily Need Coverage Score
21%
Durian
14%
Pomegranate

Comparison summary

Which food is lower in Sugar?
Durian
Durian is lower in Sugar (difference - 13.67g)
Which food contains less Sodium?
Durian
Durian contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Durian
Durian is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Durian
Durian is lower in glycemic index (difference - 49)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1)
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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.