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Mango vs Durian - In-Depth Nutrition Comparison

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How are Mango and Durian different?

  • Mango is richer in Vitamin C, and Vitamin A, 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 than Durian. Mango contains 54µg of Vitamin A, 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Mango
2
:
6
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 22% 17% 39% 1% 8% 69%
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%

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
Mango
6
:
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 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
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%
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%

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.
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
Starch g g
Fructose 4.68g g Mango
Sugar 13.66g g 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
Vitamin A 1082IU 44IU Mango
Vitamin E 0.9mg mg Mango
Vitamin D 0IU IU Mango
Vitamin D 0µg µg 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
Vitamin B12 0µg 0µg
Vitamin K 4.2µg µg Mango
Tryptophan 0.013mg mg Mango
Threonine 0.031mg mg Mango
Isoleucine 0.029mg mg Mango
Leucine 0.05mg mg Mango
Lysine 0.066mg mg Mango
Methionine 0.008mg mg Mango
Phenylalanine 0.027mg mg Mango
Valine 0.042mg mg Mango
Histidine 0.019mg mg Mango
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.092g g Durian
Monounsaturated Fat 0.14g g Mango
Polyunsaturated fat 0.071g g 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

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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
26
Mango
28
Durian
Mineral Summary Score
10
Mango
21
Durian

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
5%
Mango
9%
Durian
Carbohydrates
15%
Mango
27%
Durian
Fats
2%
Mango
25%
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

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. 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.