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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 for 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Durian
6
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%
Contains more CalciumCalcium +66.7%
Contains more ZincZinc +25%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +84.7%
Contains more IronIron +43.3%
Contains more CopperCopper +31%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +173.1%
~equal in Phosphorus ~39mg

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.
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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Durian
6
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +63.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +93.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +458.2%
Contains more Vitamin B2Vitamin B2 +277.4%
Contains more Vitamin B3Vitamin B3 +266.6%
Contains more Vitamin B6Vitamin B6 +321.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~36µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Durian
3
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 ProteinProtein +13.6%
Contains more WaterWater +19.9%
Contains more FatsFats +355.6%
Contains more CarbsCarbs +44.9%
Contains more OtherOther +111.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 DV% diff.
Vitamin B1 0.067mg 0.374mg 26%
Vitamin B6 0.075mg 0.316mg 19%
Vitamin K 16.4µg 14%
Vitamin C 10.2mg 19.7mg 11%
Vitamin B2 0.053mg 0.2mg 11%
Manganese 0.119mg 0.325mg 9%
Fats 1.17g 5.33g 6%
Potassium 236mg 436mg 6%
Vitamin B3 0.293mg 1.074mg 5%
Copper 0.158mg 0.207mg 5%
Vitamin E 0.6mg 4%
Magnesium 12mg 30mg 4%
Vitamin B5 0.377mg 0.23mg 3%
Calories 83kcal 147kcal 3%
Carbs 18.7g 27.09g 3%
Iron 0.3mg 0.43mg 2%
Folate 38µg 36µg 1%
Choline 7.6mg 1%
Saturated fat 0.12g 1%
Polyunsaturated fat 0.079g 1%
Selenium 0.5µg 1%
Zinc 0.35mg 0.28mg 1%
Fiber 4g 3.8g 1%
Protein 1.67g 1.47g 0%
Net carbs 14.7g 23.29g N/A
Calcium 10mg 6mg 0%
Sugar 13.67g N/A
Phosphorus 36mg 39mg 0%
Sodium 3mg 2mg 0%
Vitamin A 0µg 2µg 0%
Monounsaturated fat 0.093g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Durian
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
15%
Pomegranate
26%
Durian
Minerals Daily Need Coverage Score
14%
Pomegranate
21%
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

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. 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.