Flour vs. Durian — In-Depth Nutrition Comparison
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Summary of differences between flour and durian
- Flour has more iron, folate, vitamin B1, vitamin B3, vitamin B2, manganese, and phosphorus, while durian has more vitamin C, vitamin B6, and potassium.
- Flour covers your daily need for iron, 53% more than durian.
- Flour contains 5 times more vitamin B3 than durian. While flour contains 5.904mg of vitamin B3, durian contains only 1.074mg.
- Durian has a lower glycemic index. The glycemic index of durian is 49, while the glycemic index of flour is 72.
These are the specific foods used in this comparison Wheat flour, white, all-purpose, enriched, bleached and Durian, raw or frozen.
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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.
| Contains more CalciumCalcium | +150% |
| Contains more IronIron | +979.1% |
| Contains more ZincZinc | +150% |
| Contains more PhosphorusPhosphorus | +176.9% |
| Contains more ManganeseManganese | +109.8% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +36.4% |
| Contains more PotassiumPotassium | +307.5% |
| Contains more CopperCopper | +43.8% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +109.9% |
| Contains more Vitamin B2Vitamin B2 | +147% |
| Contains more Vitamin B3Vitamin B3 | +449.7% |
| Contains more Vitamin B5Vitamin B5 | +90.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +408.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +618.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +602.7% |
| Contains more CarbsCarbs | +181.7% |
| Contains more FatsFats | +443.9% |
| Contains more WaterWater | +445.2% |
| Contains more OtherOther | +143.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 33.9µg | 62% | |
| Iron | 4.64mg | 0.43mg | 53% |
| Folate | 183µg | 36µg | 37% |
| Vitamin B1 | 0.785mg | 0.374mg | 34% |
| Vitamin B3 | 5.904mg | 1.074mg | 30% |
| Vitamin B2 | 0.494mg | 0.2mg | 23% |
| Vitamin C | 0mg | 19.7mg | 22% |
| Vitamin B6 | 0.044mg | 0.316mg | 21% |
| Protein | 10.33g | 1.47g | 18% |
| Manganese | 0.682mg | 0.325mg | 16% |
| Carbs | 76.31g | 27.09g | 16% |
| Calories | 364kcal | 147kcal | 11% |
| Phosphorus | 108mg | 39mg | 10% |
| Potassium | 107mg | 436mg | 10% |
| Copper | 0.144mg | 0.207mg | 7% |
| Fats | 0.98g | 5.33g | 7% |
| Fiber | 2.7g | 3.8g | 4% |
| Vitamin B5 | 0.438mg | 0.23mg | 4% |
| Zinc | 0.7mg | 0.28mg | 4% |
| Polyunsaturated fat | 0.413g | 3% | |
| Choline | 10.4mg | 2% | |
| Magnesium | 22mg | 30mg | 2% |
| Saturated fat | 0.155g | 1% | |
| Calcium | 15mg | 6mg | 1% |
| Net carbs | 73.61g | 23.29g | N/A |
| Sugar | 0.27g | N/A | |
| Sodium | 2mg | 2mg | 0% |
| Vitamin A | 0µg | 2µg | 0% |
| Vitamin E | 0.06mg | 0% | |
| Vitamin K | 0.3µg | 0% | |
| Monounsaturated fat | 0.087g | 0% | |
| Tryptophan | 0.127mg | 0% | |
| Threonine | 0.281mg | 0% | |
| Isoleucine | 0.357mg | 0% | |
| Leucine | 0.71mg | 0% | |
| Lysine | 0.228mg | 0% | |
| Methionine | 0.183mg | 0% | |
| Phenylalanine | 0.52mg | 0% | |
| Valine | 0.415mg | 0% | |
| Histidine | 0.23mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
46%
26%
Minerals Daily Need Coverage Score
59%
21%
Comparison summary
Which food is richer in minerals?
Flour is relatively richer in minerals
Which food is richer in vitamins?
Flour is relatively richer in vitamins
Which food is lower in Sugar?
Durian is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated fat?
Durian is lower in Saturated fat (difference - 0.155g)
Which food is lower in glycemic index?
Durian is lower in glycemic index (difference - 23)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)
Which food is cheaper?
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The foods are relatively equal in price ($1)