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Durian vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are durian and sunflower seeds different?

  • Sunflower seeds are higher than durian in copper, vitamin B1, phosphorus, vitamin B6, manganese, magnesium, iron, folate, vitamin B3, and zinc.
  • Sunflower seeds cover your daily need for copper, 177% more than durian.
  • Durian has a higher glycemic index (49) than sunflower seeds (20).

Durian, raw or frozen and Seeds, sunflower seed kernels, dried types were used in this article.

Infographic

Durian vs Sunflower seeds 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains less SodiumSodium -77.8%
Contains more MagnesiumMagnesium +983.3%
Contains more CalciumCalcium +1200%
Contains more PotassiumPotassium +47.9%
Contains more IronIron +1120.9%
Contains more CopperCopper +769.6%
Contains more ZincZinc +1685.7%
Contains more PhosphorusPhosphorus +1592.3%
Contains more ManganeseManganese +500%

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
1
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%
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +1307.1%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +295.7%
Contains more Vitamin B2Vitamin B2 +77.5%
Contains more Vitamin B3Vitamin B3 +676.1%
Contains more Vitamin B5Vitamin B5 +391.3%
Contains more Vitamin B6Vitamin B6 +325.6%
Contains more FolateFolate +530.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +35.5%
Contains more WaterWater +1274%
Contains more ProteinProtein +1313.6%
Contains more FatsFats +865.5%
Contains more OtherOther +170.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Durian Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.207mg 1.8mg 177%
Polyunsaturated fat 23.137g 154%
Selenium 53µg 96%
Vitamin B1 0.374mg 1.48mg 92%
Phosphorus 39mg 660mg 89%
Vitamin B6 0.316mg 1.345mg 79%
Fats 5.33g 51.46g 71%
Manganese 0.325mg 1.95mg 71%
Magnesium 30mg 325mg 70%
Iron 0.43mg 5.25mg 60%
Folate 36µg 227µg 48%
Monounsaturated fat 18.528g 46%
Vitamin B3 1.074mg 8.335mg 45%
Zinc 0.28mg 5mg 43%
Protein 1.47g 20.78g 39%
Calories 147kcal 584kcal 22%
Saturated fat 4.455g 20%
Vitamin C 19.7mg 1.4mg 20%
Fiber 3.8g 8.6g 19%
Vitamin B5 0.23mg 1.13mg 18%
Vitamin B2 0.2mg 0.355mg 12%
Choline 55.1mg 10%
Calcium 6mg 78mg 7%
Potassium 436mg 645mg 6%
Carbs 27.09g 20g 2%
Net carbs 23.29g 11.4g N/A
Sugar 2.62g N/A
Sodium 2mg 9mg 0%
Vitamin A 2µg 3µg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Durian Sunflower seeds
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
146%
Sunflower seeds
Minerals Daily Need Coverage Score
21%
Durian
207%
Sunflower seeds

Comparison summary

Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 29)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Durian
Durian is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Durian
Durian contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Durian
Durian is lower in Saturated fat (difference - 4.455g)
Which food is cheaper?
Durian
Durian is cheaper (difference - $0.6)
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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.