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Pomegranate vs Durian - In-Depth Nutrition Comparison

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How are Pomegranate and Durian different?

  • Durian is higher than Pomegranate in Vitamin B1, Vitamin B6, Vitamin B2, Vitamin C, Manganese, Potassium, and Copper.
  • Durian covers your daily need of Vitamin B1 26% more than Pomegranate.

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

Infographic

Pomegranate vs Durian 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +66.7%
Contains more Zinc +25%
Contains more Iron +43.3%
Contains more Magnesium +150%
Contains more Potassium +84.7%
Contains less Sodium -33.3%
Contains more Copper +31%
Equal in Phosphorus - 39
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 22% 17% 39% 1% 8% 69%
Contains more Calcium +66.7%
Contains more Zinc +25%
Contains more Iron +43.3%
Contains more Magnesium +150%
Contains more Potassium +84.7%
Contains less Sodium -33.3%
Contains more Copper +31%
Equal in Phosphorus - 39

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
:
6
Durian
Contains more Vitamin B5 +63.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +93.1%
Contains more Vitamin B1 +458.2%
Contains more Vitamin B2 +277.4%
Contains more Vitamin B3 +266.6%
Contains more Vitamin B6 +321.3%
Equal in Folate - 36
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
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 B5 +63.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +93.1%
Contains more Vitamin B1 +458.2%
Contains more Vitamin B2 +277.4%
Contains more Vitamin B3 +266.6%
Contains more Vitamin B6 +321.3%
Equal in Folate - 36

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.
Pomegranate Durian
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pomegranate Durian Opinion
Net carbs 14.7g 23.29g Durian
Protein 1.67g 1.47g Pomegranate
Fats 1.17g 5.33g Durian
Carbs 18.7g 27.09g Durian
Calories 83kcal 147kcal Durian
Starch g g
Fructose g g
Sugar 13.67g g Durian
Fiber 4g 3.8g Pomegranate
Calcium 10mg 6mg Pomegranate
Iron 0.3mg 0.43mg Durian
Magnesium 12mg 30mg Durian
Phosphorus 36mg 39mg Durian
Potassium 236mg 436mg Durian
Sodium 3mg 2mg Durian
Zinc 0.35mg 0.28mg Pomegranate
Copper 0.158mg 0.207mg Durian
Vitamin A 0IU 44IU Durian
Vitamin E 0.6mg mg Pomegranate
Vitamin D 0IU IU Pomegranate
Vitamin D 0µg µg Pomegranate
Vitamin C 10.2mg 19.7mg Durian
Vitamin B1 0.067mg 0.374mg Durian
Vitamin B2 0.053mg 0.2mg Durian
Vitamin B3 0.293mg 1.074mg Durian
Vitamin B5 0.377mg 0.23mg Pomegranate
Vitamin B6 0.075mg 0.316mg Durian
Folate 38µg 36µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 16.4µg µg Pomegranate
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.12g g Durian
Monounsaturated Fat 0.093g g Pomegranate
Polyunsaturated fat 0.079g g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate 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
16
Pomegranate
28
Durian
Mineral Summary Score
15
Pomegranate
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
10%
Pomegranate
9%
Durian
Carbohydrates
19%
Pomegranate
27%
Durian
Fats
5%
Pomegranate
25%
Durian

Comparison summary

Which food is lower in Sugar?
Durian
Durian is lower in Sugar (difference - 13.67g)
Which food contains less Sodium?
Durian
Durian contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Durian
Durian is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Durian
Durian is lower in glycemic index (difference - 49)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1)
Which food is richer in minerals?
?
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.
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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.