Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Mango vs. Durian — In-Depth Nutrition Comparison

Compare

How are Mango and Durian different?

  • Mango is richer in Vitamin C, and Vitamin A RAE, while Durian is higher in Vitamin B1, Vitamin B6, Vitamin B2, Manganese, Copper, Fiber, and Potassium.
  • Durian covers your daily need of Vitamin B1 29% more than Mango.
  • Mango contains 27 times more Vitamin A RAE than Durian. Mango contains 54µg of Vitamin A RAE, while Durian contains 2µg.

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

Infographic

Mango vs Durian 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.
Mango
3
:
7
Durian
Contains more Calcium +83.3%
Contains less Sodium -50%
Contains more Iron +168.8%
Contains more Magnesium +200%
Contains more Phosphorus +178.6%
Contains more Potassium +159.5%
Contains more Zinc +211.1%
Contains more Copper +86.5%
Contains more Manganese +415.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 22% 17% 39% 1% 8% 69% 43% 0%
Contains more Calcium +83.3%
Contains less Sodium -50%
Contains more Iron +168.8%
Contains more Magnesium +200%
Contains more Phosphorus +178.6%
Contains more Potassium +159.5%
Contains more Zinc +211.1%
Contains more Copper +86.5%
Contains more Manganese +415.9%

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.
Mango
7
:
5
Durian
Contains more Vitamin A +2359.1%
Contains more Vitamin C +84.8%
Contains more Folate +19.4%
Contains more Vitamin B1 +1235.7%
Contains more Vitamin B2 +426.3%
Contains more Vitamin B3 +60.5%
Contains more Vitamin B5 +16.8%
Contains more Vitamin B6 +165.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 5% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 66% 94% 47% 21% 14% 73% 27% 0% 0% 0%
Contains more Vitamin A +2359.1%
Contains more Vitamin C +84.8%
Contains more Folate +19.4%
Contains more Vitamin B1 +1235.7%
Contains more Vitamin B2 +426.3%
Contains more Vitamin B3 +60.5%
Contains more Vitamin B5 +16.8%
Contains more Vitamin B6 +165.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
1
:
4
Durian
Contains more Water +28.4%
Contains more Protein +79.3%
Contains more Fats +1302.6%
Contains more Carbs +80.8%
Contains more Other +211.1%
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
5% 27% 65%
Protein: 1.47 g
Fats: 5.33 g
Carbs: 27.09 g
Water: 64.99 g
Other: 1.12 g
Contains more Water +28.4%
Contains more Protein +79.3%
Contains more Fats +1302.6%
Contains more Carbs +80.8%
Contains more Other +211.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mango Durian Opinion
Net carbs 13.38g 23.29g Durian
Protein 0.82g 1.47g Durian
Fats 0.38g 5.33g Durian
Carbs 14.98g 27.09g Durian
Calories 60kcal 147kcal Durian
Fructose 4.68g Mango
Sugar 13.66g Durian
Fiber 1.6g 3.8g Durian
Calcium 11mg 6mg Mango
Iron 0.16mg 0.43mg Durian
Magnesium 10mg 30mg Durian
Phosphorus 14mg 39mg Durian
Potassium 168mg 436mg Durian
Sodium 1mg 2mg Mango
Zinc 0.09mg 0.28mg Durian
Copper 0.111mg 0.207mg Durian
Manganese 0.063mg 0.325mg Durian
Selenium 0.6µg Mango
Vitamin A 1082IU 44IU Mango
Vitamin A RAE 54µg 2µg Mango
Vitamin E 0.9mg Mango
Vitamin C 36.4mg 19.7mg Mango
Vitamin B1 0.028mg 0.374mg Durian
Vitamin B2 0.038mg 0.2mg Durian
Vitamin B3 0.669mg 1.074mg Durian
Vitamin B5 0.197mg 0.23mg Durian
Vitamin B6 0.119mg 0.316mg Durian
Folate 43µg 36µg Mango
Choline 7.6mg Mango
Vitamin K 4.2µg Mango
Tryptophan 0.013mg Mango
Threonine 0.031mg Mango
Isoleucine 0.029mg Mango
Leucine 0.05mg Mango
Lysine 0.066mg Mango
Methionine 0.008mg Mango
Phenylalanine 0.027mg Mango
Valine 0.042mg Mango
Histidine 0.019mg Mango
Saturated Fat 0.092g Durian
Monounsaturated Fat 0.14g Mango
Polyunsaturated fat 0.071g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Durian
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
25%
Mango
26%
Durian
Minerals Daily Need Coverage Score
9%
Mango
21%
Durian

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 1mg)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.7)
Which food is lower in Sugar?
Durian
Durian is lower in Sugar (difference - 13.66g)
Which food is lower in Saturated Fat?
Durian
Durian is lower in Saturated Fat (difference - 0.092g)
Which food is lower in glycemic index?
Durian
Durian is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Durian
Durian is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
  2. Durian - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168192/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.