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Steak vs. Durian — In-Depth Nutrition Comparison

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How are steak and durian different?

  • Steak is higher in vitamin B12, zinc, vitamin B3, iron, phosphorus, and vitamin B6; however, durian is richer in vitamin B1, vitamin C, and fiber.
  • Daily need coverage for vitamin B12 for steak is 92% higher.
  • Steak has a lower glycemic index (0) than durian (49).

Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Durian, raw or frozen are the varieties used in this article.

Infographic

Steak 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.
Steak
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Durian
5
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 +100%
Contains more IronIron +458.1%
Contains more ZincZinc +2164.3%
Contains more PhosphorusPhosphorus +317.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +30.4%
Contains more PotassiumPotassium +56.3%
Contains more CopperCopper +143.5%
Contains less SodiumSodium -96.6%

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.
Steak
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Durian
4
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 +250%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +50.5%
Contains more Vitamin B3Vitamin B3 +379.4%
Contains more Vitamin B6Vitamin B6 +58.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +405.4%
Contains more FolateFolate +500%
~equal in Vitamin E ~mg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 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 +1590.5%
Contains more FatsFats +256.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.9%
Contains more OtherOther +107.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Durian DV% diff.
Vitamin B12 2.2µg 0µg 92%
Selenium 31.8µg 58%
Zinc 6.34mg 0.28mg 55%
Protein 24.85g 1.47g 47%
Saturated fat 8.443g 38%
Cholesterol 78mg 0mg 26%
Iron 2.4mg 0.43mg 25%
Vitamin B3 5.149mg 1.074mg 25%
Vitamin B1 0.074mg 0.374mg 25%
Monounsaturated fat 9.171g 23%
Vitamin C 0mg 19.7mg 22%
Fats 19.02g 5.33g 21%
Phosphorus 163mg 39mg 18%
Fiber 0g 3.8g 15%
Copper 0.085mg 0.207mg 14%
Vitamin B6 0.5mg 0.316mg 14%
Manganese 0.325mg 14%
Carbs 0g 27.09g 9%
Folate 6µg 36µg 8%
Vitamin B2 0.301mg 0.2mg 8%
Polyunsaturated fat 0.896g 6%
Calories 271kcal 147kcal 6%
Vitamin B5 0.23mg 5%
Potassium 279mg 436mg 5%
Sodium 58mg 2mg 2%
Magnesium 23mg 30mg 2%
Vitamin D 0.1µg 1%
Vitamin A 7µg 2µg 1%
Vitamin K 1.6µg 1%
Calcium 12mg 6mg 1%
Vitamin D 6IU 1%
Net carbs 0g 23.29g N/A
Tryptophan 0.278mg 0%
Threonine 1.171mg 0%
Isoleucine 1.157mg 0%
Leucine 2.142mg 0%
Lysine 2.38mg 0%
Methionine 0.672mg 0%
Phenylalanine 0.997mg 0%
Valine 1.242mg 0%
Histidine 0.931mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak 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
45%
Steak
26%
Durian
Minerals Daily Need Coverage Score
59%
Steak
21%
Durian

Comparison summary

Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 49)
Which food is lower in Cholesterol?
Durian
Durian is lower in Cholesterol (difference - 78mg)
Which food is lower in Sugar?
Durian
Durian is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Durian
Durian contains less Sodium (difference - 56mg)
Which food is lower in Saturated fat?
Durian
Durian is lower in Saturated fat (difference - 8.443g)
Which food is cheaper?
Durian
Durian is cheaper (difference - $1.4)
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.