Durian vs. Pumpkin seeds — In-Depth Nutrition Comparison
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A recap on differences between durian and pumpkin seeds
- Durian has more vitamin B1, vitamin C, vitamin B6, and vitamin B2; however, pumpkin seeds are higher in zinc, fiber, magnesium, copper, iron, and potassium.
- Pumpkin seeds cover your daily zinc needs 91% more than durian.
- Pumpkin seeds contain 66 times less vitamin C than durian. Durian contains 19.7mg of vitamin C, while pumpkin seeds contain 0.3mg.
Food varieties used in this article are Durian, raw or frozen and Seeds, pumpkin and squash seeds, whole, roasted, without salt.
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.
| Contains less SodiumSodium | -88.9% |
| Contains more MagnesiumMagnesium | +773.3% |
| Contains more CalciumCalcium | +816.7% |
| Contains more PotassiumPotassium | +110.8% |
| Contains more IronIron | +669.8% |
| Contains more CopperCopper | +233.3% |
| Contains more ZincZinc | +3578.6% |
| Contains more PhosphorusPhosphorus | +135.9% |
| Contains more ManganeseManganese | +52.6% |
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.
| Contains more Vitamin CVitamin C | +6466.7% |
| Contains more Vitamin B1Vitamin B1 | +1000% |
| Contains more Vitamin B2Vitamin B2 | +284.6% |
| Contains more Vitamin B3Vitamin B3 | +275.5% |
| Contains more Vitamin B5Vitamin B5 | +310.7% |
| Contains more Vitamin B6Vitamin B6 | +754.1% |
| Contains more FolateFolate | +300% |
| Contains more Vitamin AVitamin A | +50% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.47 g
Fats:
5.33 g
Carbs:
27.09 g
Water:
64.99 g
Other:
1.12 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more WaterWater | +1344.2% |
| Contains more ProteinProtein | +1161.9% |
| Contains more FatsFats | +264% |
| Contains more CarbsCarbs | +98.4% |
| Contains more OtherOther | +239.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Zinc | 0.28mg | 10.3mg | 91% |
| Polyunsaturated fat | 8.844g | 59% | |
| Fiber | 3.8g | 18.4g | 58% |
| Magnesium | 30mg | 262mg | 55% |
| Copper | 0.207mg | 0.69mg | 54% |
| Iron | 0.43mg | 3.31mg | 36% |
| Protein | 1.47g | 18.55g | 34% |
| Vitamin B1 | 0.374mg | 0.034mg | 28% |
| Fats | 5.33g | 19.4g | 22% |
| Vitamin C | 19.7mg | 0.3mg | 22% |
| Vitamin B6 | 0.316mg | 0.037mg | 21% |
| Saturated fat | 3.67g | 17% | |
| Monounsaturated fat | 6.032g | 15% | |
| Calories | 147kcal | 446kcal | 15% |
| Potassium | 436mg | 919mg | 14% |
| Vitamin B2 | 0.2mg | 0.052mg | 11% |
| Carbs | 27.09g | 53.75g | 9% |
| Phosphorus | 39mg | 92mg | 8% |
| Manganese | 0.325mg | 0.496mg | 7% |
| Folate | 36µg | 9µg | 7% |
| Calcium | 6mg | 55mg | 5% |
| Vitamin B3 | 1.074mg | 0.286mg | 5% |
| Vitamin B5 | 0.23mg | 0.056mg | 3% |
| Sodium | 2mg | 18mg | 1% |
| Net carbs | 23.29g | 35.35g | N/A |
| Vitamin A | 2µg | 3µg | 0% |
| Tryptophan | 0.326mg | 0% | |
| Threonine | 0.683mg | 0% | |
| Isoleucine | 0.956mg | 0% | |
| Leucine | 1.572mg | 0% | |
| Lysine | 1.386mg | 0% | |
| Methionine | 0.417mg | 0% | |
| Phenylalanine | 0.924mg | 0% | |
| Valine | 1.491mg | 0% | |
| Histidine | 0.515mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
4%
Minerals Daily Need Coverage Score
21%
103%
Comparison summary
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food contains less Sodium?
Durian contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Durian is lower in Saturated fat (difference - 3.67g)
Which food is lower in glycemic index?
Durian is lower in glycemic index (difference - 49)
Which food is cheaper?
Durian is cheaper (difference - $1.2)
Which food is richer in vitamins?
Durian is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)