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Pumpkin seeds vs. Durian — In-Depth Nutrition Comparison

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A recap on differences between pumpkin seeds and durian

  • Pumpkin seeds have more zinc, fiber, magnesium, copper, iron, and potassium; however, durian is higher in vitamin B1, vitamin C, vitamin B6, and vitamin B2.
  • Pumpkin seeds cover your daily zinc needs 91% more than durian.
  • Durian contains 9 times less magnesium than pumpkin seeds. Pumpkin seeds contain 262mg of magnesium, while durian contains 30mg.

Food varieties used in this article are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Durian, raw or frozen.

Infographic

Pumpkin seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
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%
Contains more MagnesiumMagnesium +773.3%
Contains more CalciumCalcium +816.7%
Contains more PotassiumPotassium +110.8%
Contains more IronIron +669.8%
Contains more CopperCopper +233.3%
Contains more ZincZinc +3578.6%
Contains more PhosphorusPhosphorus +135.9%
Contains more ManganeseManganese +52.6%
Contains less SodiumSodium -88.9%
~equal in Selenium ~µg

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Durian
7
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 AVitamin A +50%
Contains more Vitamin CVitamin C +6466.7%
Contains more Vitamin B1Vitamin B1 +1000%
Contains more Vitamin B2Vitamin B2 +284.6%
Contains more Vitamin B3Vitamin B3 +275.5%
Contains more Vitamin B5Vitamin B5 +310.7%
Contains more Vitamin B6Vitamin B6 +754.1%
Contains more FolateFolate +300%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Durian
1
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 +1161.9%
Contains more FatsFats +264%
Contains more CarbsCarbs +98.4%
Contains more OtherOther +239.3%
Contains more WaterWater +1344.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Durian DV% diff.
Zinc 10.3mg 0.28mg 91%
Polyunsaturated fat 8.844g 59%
Fiber 18.4g 3.8g 58%
Magnesium 262mg 30mg 55%
Copper 0.69mg 0.207mg 54%
Iron 3.31mg 0.43mg 36%
Protein 18.55g 1.47g 34%
Vitamin B1 0.034mg 0.374mg 28%
Fats 19.4g 5.33g 22%
Vitamin C 0.3mg 19.7mg 22%
Vitamin B6 0.037mg 0.316mg 21%
Saturated fat 3.67g 17%
Monounsaturated fat 6.032g 15%
Calories 446kcal 147kcal 15%
Potassium 919mg 436mg 14%
Vitamin B2 0.052mg 0.2mg 11%
Carbs 53.75g 27.09g 9%
Phosphorus 92mg 39mg 8%
Manganese 0.496mg 0.325mg 7%
Folate 9µg 36µg 7%
Calcium 55mg 6mg 5%
Vitamin B3 0.286mg 1.074mg 5%
Vitamin B5 0.056mg 0.23mg 3%
Sodium 18mg 2mg 1%
Net carbs 35.35g 23.29g N/A
Vitamin A 3µg 2µg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds 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
4%
Pumpkin seeds
26%
Durian
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
21%
Durian

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food contains less Sodium?
Durian
Durian contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Durian
Durian is lower in Saturated fat (difference - 3.67g)
Which food is lower in glycemic index?
Durian
Durian is lower in glycemic index (difference - 49)
Which food is cheaper?
Durian
Durian is cheaper (difference - $1.2)
Which food is richer in vitamins?
Durian
Durian is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.