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  6. Spinach raw vs. Durian

Spinach raw vs. Durian — In-Depth Nutrition Comparison

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How are Spinach raw and Durian different?

  • Spinach raw is higher in Vitamin A RAE, Folate, Iron, Manganese, Magnesium, Vitamin C, and Calcium, however, Durian is richer in Vitamin B1, Vitamin B6, and Copper.
  • Daily need coverage for Vitamin A RAE from Spinach raw is 52% higher.
  • Spinach raw contains 17 times more Calcium than Durian. While Spinach raw contains 99mg of Calcium, Durian contains only 6mg.

Spinach, raw and Durian, raw or frozen are the varieties used in this article.

Infographic

Spinach raw 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.
Spinach raw
Spinach raw
8
:
2
Durian
Durian
Contains more Calcium +1550%
Contains more Iron +530.2%
Contains more Magnesium +163.3%
Contains more Phosphorus +25.6%
Contains more Potassium +28%
Contains more Zinc +89.3%
Contains more Manganese +176%
Contains less Sodium -97.5%
Contains more Copper +59.2%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Durian
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 22% 17% 39% 1% 8% 69% 43% 0%
Contains more Calcium +1550%
Contains more Iron +530.2%
Contains more Magnesium +163.3%
Contains more Phosphorus +25.6%
Contains more Potassium +28%
Contains more Zinc +89.3%
Contains more Manganese +176%
Contains less Sodium -97.5%
Contains more Copper +59.2%

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.
Spinach raw
Spinach raw
6
:
5
Durian
Durian
Contains more Vitamin A +21211.4%
Contains more Vitamin C +42.6%
Contains more Folate +438.9%
Contains more Vitamin B1 +379.5%
Contains more Vitamin B3 +48.3%
Contains more Vitamin B5 +253.8%
Contains more Vitamin B6 +62.1%
Equal in Vitamin B2 - 0.2
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Durian
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 +21211.4%
Contains more Vitamin C +42.6%
Contains more Folate +438.9%
Contains more Vitamin B1 +379.5%
Contains more Vitamin B3 +48.3%
Contains more Vitamin B5 +253.8%
Contains more Vitamin B6 +62.1%
Equal in Vitamin B2 - 0.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
3
:
2
Durian
Durian
Contains more Protein +94.6%
Contains more Water +40.6%
Contains more Other +53.6%
Contains more Fats +1266.7%
Contains more Carbs +646.3%
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Durian
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 Protein +94.6%
Contains more Water +40.6%
Contains more Other +53.6%
Contains more Fats +1266.7%
Contains more Carbs +646.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach raw Durian Opinion
Net carbs 1.43g 23.29g Durian
Protein 2.86g 1.47g Spinach raw
Fats 0.39g 5.33g Durian
Carbs 3.63g 27.09g Durian
Calories 23kcal 147kcal Durian
Fructose 0.15g Spinach raw
Sugar 0.42g Durian
Fiber 2.2g 3.8g Durian
Calcium 99mg 6mg Spinach raw
Iron 2.71mg 0.43mg Spinach raw
Magnesium 79mg 30mg Spinach raw
Phosphorus 49mg 39mg Spinach raw
Potassium 558mg 436mg Spinach raw
Sodium 79mg 2mg Durian
Zinc 0.53mg 0.28mg Spinach raw
Copper 0.13mg 0.207mg Durian
Manganese 0.897mg 0.325mg Spinach raw
Selenium 1µg Spinach raw
Vitamin A 9377IU 44IU Spinach raw
Vitamin A RAE 469µg 2µg Spinach raw
Vitamin E 2.03mg Spinach raw
Vitamin C 28.1mg 19.7mg Spinach raw
Vitamin B1 0.078mg 0.374mg Durian
Vitamin B2 0.189mg 0.2mg Durian
Vitamin B3 0.724mg 1.074mg Durian
Vitamin B5 0.065mg 0.23mg Durian
Vitamin B6 0.195mg 0.316mg Durian
Folate 194µg 36µg Spinach raw
Vitamin K 482.9µg Spinach raw
Tryptophan 0.039mg Spinach raw
Threonine 0.122mg Spinach raw
Isoleucine 0.147mg Spinach raw
Leucine 0.223mg Spinach raw
Lysine 0.174mg Spinach raw
Methionine 0.053mg Spinach raw
Phenylalanine 0.129mg Spinach raw
Valine 0.161mg Spinach raw
Histidine 0.064mg Spinach raw
Saturated Fat 0.063g Durian
Monounsaturated Fat 0.01g Spinach raw
Polyunsaturated fat 0.165g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Durian
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
181%
Spinach raw
28%
Durian
Minerals Daily Need Coverage Score
45%
Spinach raw
21%
Durian

Comparison summary

Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 17)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.8)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is lower in Sugar?
Durian
Durian is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Durian
Durian contains less Sodium (difference - 77mg)
Which food is lower in Saturated Fat?
Durian
Durian is lower in Saturated Fat (difference - 0.063g)
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

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.