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Sesame vs. Durian — In-Depth Nutrition Comparison

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A recap on differences between sesame and durian

  • Durian has less copper, iron, calcium, manganese, phosphorus, magnesium, zinc, vitamin B6, vitamin B1, and fiber.
  • Sesame covers your daily copper needs 431% more than durian.
  • Durian contains 163 times less calcium than sesame. Sesame contains 975mg of calcium, while durian contains 6mg.

Food varieties used in this article are Seeds, sesame seeds, whole, dried and Durian, raw or frozen.

Infographic

Sesame 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.
Sesame
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
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 +1070%
Contains more CalciumCalcium +16150%
Contains more IronIron +3283.7%
Contains more CopperCopper +1872%
Contains more ZincZinc +2667.9%
Contains more PhosphorusPhosphorus +1512.8%
Contains more ManganeseManganese +656.9%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -81.8%
~equal in Potassium ~436mg

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.
Sesame
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 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Durian
3
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 B1Vitamin B1 +111.5%
Contains more Vitamin B2Vitamin B2 +23.5%
Contains more Vitamin B3Vitamin B3 +320.4%
Contains more Vitamin B6Vitamin B6 +150%
Contains more FolateFolate +169.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +360%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
3
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Durian
2
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 +1106.1%
Contains more FatsFats +831.9%
Contains more OtherOther +298.2%
Contains more CarbsCarbs +15.5%
Contains more WaterWater +1285.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Durian DV% diff.
Copper 4.082mg 0.207mg 431%
Iron 14.55mg 0.43mg 177%
Polyunsaturated fat 21.773g 145%
Calcium 975mg 6mg 97%
Manganese 2.46mg 0.325mg 93%
Phosphorus 629mg 39mg 84%
Magnesium 351mg 30mg 76%
Fats 49.67g 5.33g 68%
Zinc 7.75mg 0.28mg 68%
Selenium 34.4µg 63%
Monounsaturated fat 18.759g 47%
Vitamin B6 0.79mg 0.316mg 36%
Vitamin B1 0.791mg 0.374mg 35%
Protein 17.73g 1.47g 33%
Fiber 11.8g 3.8g 32%
Saturated fat 6.957g 32%
Vitamin C 0mg 19.7mg 22%
Vitamin B3 4.515mg 1.074mg 22%
Calories 573kcal 147kcal 21%
Folate 97µg 36µg 15%
Choline 25.6mg 5%
Vitamin B2 0.247mg 0.2mg 4%
Vitamin B5 0.05mg 0.23mg 4%
Vitamin E 0.25mg 2%
Carbs 23.45g 27.09g 1%
Potassium 468mg 436mg 1%
Net carbs 11.65g 23.29g N/A
Sugar 0.3g N/A
Sodium 11mg 2mg 0%
Vitamin A 0µg 2µg 0%
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame 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
47%
Sesame
26%
Durian
Minerals Daily Need Coverage Score
348%
Sesame
21%
Durian

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in Sugar?
Durian
Durian is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Durian
Durian contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Durian
Durian is lower in Saturated fat (difference - 6.957g)
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 - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.