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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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 Calcium +66.7%
Contains more Zinc +25%
Equal in Phosphorus - 36
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 22% 17% 39% 1% 8% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Durian
6
:
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
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 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

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 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
Starch g g
Fructose g g
Sugar g 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
Vitamin A 44IU 0IU Durian
Vitamin E mg 0.6mg Pomegranate
Vitamin D IU 0IU Pomegranate
Vitamin D µg 0µg 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 B12 0µg 0µg
Vitamin K µg 16.4µg Pomegranate
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat g 0.12g Durian
Monounsaturated Fat g 0.093g Pomegranate
Polyunsaturated fat g 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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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
16
Pomegranate
Mineral Summary Score
21
Durian
15
Pomegranate

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
10%
Pomegranate
Carbohydrates
27%
Durian
19%
Pomegranate
Fats
25%
Durian
5%
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

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. 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.