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White bread vs. Durian — In-Depth Nutrition Comparison

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Differences between white bread and durian

  • White bread has more iron, vitamin B3, folate, calcium, vitamin B1, and manganese, while durian has more vitamin C, vitamin B6, and copper.
  • White bread's daily need coverage for iron is 40% higher.
  • Durian contains 245 times less sodium than white bread. White bread contains 490mg of sodium, while durian contains 2mg.
  • Durian has a lower glycemic index. The glycemic index of durian is 49, while the glycemic index of white bread is 73.

The food types used in this comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Durian, raw or frozen.

Infographic

White bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Durian
4
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 +2300%
Contains more IronIron +739.5%
Contains more ZincZinc +164.3%
Contains more PhosphorusPhosphorus +151.3%
Contains more ManganeseManganese +64.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +30.4%
Contains more PotassiumPotassium +246%
Contains more CopperCopper +105%
Contains less SodiumSodium -99.6%

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.
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 +42.5%
Contains more Vitamin B2Vitamin B2 +21.5%
Contains more Vitamin B3Vitamin B3 +345.1%
Contains more Vitamin B5Vitamin B5 +133%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +208.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +263.2%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +502%
Contains more CarbsCarbs +82.4%
Contains more OtherOther +76.8%
Contains more FatsFats +60.1%
Contains more WaterWater +78.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White bread Durian
Rich in minerals ok
Lower in price 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 Cholesterol Equal

All nutrients comparison - raw data values

Nutrient White bread Durian DV% diff.
Iron 3.61mg 0.43mg 40%
Selenium 22µg 40%
Vitamin B3 4.78mg 1.074mg 23%
Vitamin C 0mg 19.7mg 22%
Sodium 490mg 2mg 21%
Folate 111µg 36µg 19%
Vitamin B6 0.087mg 0.316mg 18%
Protein 8.85g 1.47g 15%
Starch 37.17g 15%
Calcium 144mg 6mg 14%
Vitamin B1 0.533mg 0.374mg 13%
Copper 0.101mg 0.207mg 12%
Polyunsaturated fat 1.602g 11%
Potassium 126mg 436mg 9%
Manganese 0.536mg 0.325mg 9%
Phosphorus 98mg 39mg 8%
Carbs 49.42g 27.09g 7%
Vitamin B5 0.536mg 0.23mg 6%
Calories 266kcal 147kcal 6%
Zinc 0.74mg 0.28mg 4%
Fiber 2.7g 3.8g 4%
Choline 14.6mg 3%
Vitamin B2 0.243mg 0.2mg 3%
Fructose 2.43g 3%
Fats 3.33g 5.33g 3%
Saturated fat 0.698g 3%
Magnesium 23mg 30mg 2%
Monounsaturated fat 0.599g 1%
Vitamin E 0.22mg 1%
Net carbs 46.72g 23.29g N/A
Sugar 5.67g N/A
Vitamin A 0µg 2µg 0%
Vitamin K 0.2µg 0%
Trans fat 0.027g 0g N/A
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White bread 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
33%
White bread
26%
Durian
Minerals Daily Need Coverage Score
56%
White bread
21%
Durian

Comparison summary

Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is cheaper?
White bread
White bread is cheaper (difference - $1)
Which food is richer in vitamins?
White bread
White bread is relatively richer in vitamins
Which food is lower in Sugar?
Durian
Durian is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Durian
Durian contains less Sodium (difference - 488mg)
Which food is lower in Saturated fat?
Durian
Durian is lower in Saturated fat (difference - 0.698g)
Which food is lower in glycemic index?
Durian
Durian is lower in glycemic index (difference - 24)
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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.