Durian vs. Spelt — In-Depth Nutrition Comparison
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Important differences between durian and spelt
- Durian has more vitamin C; however, spelt is richer in manganese, phosphorus, iron, vitamin B3, copper, fiber, zinc, magnesium, and vitamin B5.
- Spelt's daily need coverage for manganese is 116% more.
- Spelt has a higher glycemic index. The glycemic index of spelt is 63, while the glycemic index of durian is 49.
The food varieties used in the comparison are Durian, raw or frozen and Spelt, uncooked.
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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 more PotassiumPotassium | +12.4% |
| Contains less SodiumSodium | -75% |
| Contains more MagnesiumMagnesium | +353.3% |
| Contains more CalciumCalcium | +350% |
| Contains more IronIron | +932.6% |
| Contains more CopperCopper | +146.9% |
| Contains more ZincZinc | +1071.4% |
| Contains more PhosphorusPhosphorus | +928.2% |
| Contains more ManganeseManganese | +817.8% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +77% |
| Contains more Vitamin B6Vitamin B6 | +37.4% |
| Contains more Vitamin B3Vitamin B3 | +537.2% |
| Contains more Vitamin B5Vitamin B5 | +364.3% |
| Contains more FolateFolate | +25% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +119.3% |
| Contains more WaterWater | +489.7% |
| Contains more ProteinProtein | +891.2% |
| Contains more CarbsCarbs | +159.1% |
| Contains more OtherOther | +59.8% |
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 price |
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| Lower in Sugar |
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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 Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.325mg | 2.983mg | 116% |
| Phosphorus | 39mg | 401mg | 52% |
| Iron | 0.43mg | 4.44mg | 50% |
| Vitamin B3 | 1.074mg | 6.843mg | 36% |
| Copper | 0.207mg | 0.511mg | 34% |
| Fiber | 3.8g | 10.7g | 28% |
| Zinc | 0.28mg | 3.28mg | 27% |
| Protein | 1.47g | 14.57g | 26% |
| Magnesium | 30mg | 136mg | 25% |
| Vitamin C | 19.7mg | 0mg | 22% |
| Starch | 53.92g | 22% | |
| Selenium | 11.7µg | 21% | |
| Vitamin B5 | 0.23mg | 1.068mg | 17% |
| Carbs | 27.09g | 70.19g | 14% |
| Calories | 147kcal | 338kcal | 10% |
| Polyunsaturated fat | 1.258g | 8% | |
| Vitamin B6 | 0.316mg | 0.23mg | 7% |
| Vitamin B2 | 0.2mg | 0.113mg | 7% |
| Vitamin E | 0.79mg | 5% | |
| Fats | 5.33g | 2.43g | 4% |
| Vitamin K | 3.6µg | 3% | |
| Saturated fat | 0.406g | 2% | |
| Folate | 36µg | 45µg | 2% |
| Calcium | 6mg | 27mg | 2% |
| Monounsaturated fat | 0.445g | 1% | |
| Vitamin B1 | 0.374mg | 0.364mg | 1% |
| Potassium | 436mg | 388mg | 1% |
| Net carbs | 23.29g | 59.49g | N/A |
| Sugar | 6.82g | N/A | |
| Sodium | 2mg | 8mg | 0% |
| Vitamin A | 2µg | 0µg | 0% |
| Tryptophan | 0.132mg | 0% | |
| Threonine | 0.443mg | 0% | |
| Isoleucine | 0.552mg | 0% | |
| Leucine | 1.07mg | 0% | |
| Lysine | 0.409mg | 0% | |
| Methionine | 0.258mg | 0% | |
| Phenylalanine | 0.737mg | 0% | |
| Valine | 0.681mg | 0% | |
| Histidine | 0.36mg | 0% | |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
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%
32%
Minerals Daily Need Coverage Score
21%
119%
Comparison summary
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is cheaper?
Spelt is cheaper (difference - $1)
Which food is lower in Sugar?
Durian is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Durian contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Durian is lower in Saturated fat (difference - 0.406g)
Which food is lower in glycemic index?
Durian is lower in glycemic index (difference - 14)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.