Dates vs. Durian — In-Depth Nutrition Comparison

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How are dates and durian different?

Dates are higher in fiber, iron, vitamin B5, and potassium; however, durian is richer in vitamin B1, vitamin C, vitamin B6, and vitamin B2.
Daily need coverage for vitamin B1 for durian is 27% higher.
Dates contain 7 times more calcium than durian. While dates contain 39mg of calcium, durian contains only 6mg.

Dates, deglet noor and Durian, raw or frozen are the varieties used in this article.

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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.

Dates

Durian

Contains more MagnesiumMagnesium	+43.3%
Contains more CalciumCalcium	+550%
Contains more PotassiumPotassium	+50.5%
Contains more IronIron	+137.2%
Contains more PhosphorusPhosphorus	+59%
Contains more SeleniumSelenium	+∞%

Contains more ManganeseManganese

+24%

~equal in Copper ~0.207mg

~equal in Zinc ~0.28mg

~equal in Sodium ~2mg

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.

Dates

Durian

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+18.6%
Contains more Vitamin B5Vitamin B5	+156.1%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+4825%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+619.2%
Contains more Vitamin B2Vitamin B2	+203%
Contains more Vitamin B6Vitamin B6	+91.5%
Contains more FolateFolate	+89.5%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.052mg	0.374mg	27%
Fructose	19.56g		24%
Vitamin C	0.4mg	19.7mg	21%
Fiber	8g	3.8g	17%
Carbs	75.03g	27.09g	16%
Vitamin B6	0.165mg	0.316mg	12%
Vitamin B2	0.066mg	0.2mg	10%
Fats	0.39g	5.33g	8%
Calories	282kcal	147kcal	7%
Iron	1.02mg	0.43mg	7%
Vitamin B5	0.589mg	0.23mg	7%
Potassium	656mg	436mg	6%
Selenium	3µg		5%
Folate	19µg	36µg	4%
Magnesium	43mg	30mg	3%
Calcium	39mg	6mg	3%
Phosphorus	62mg	39mg	3%
Manganese	0.262mg	0.325mg	3%
Protein	2.45g	1.47g	2%
Vitamin K	2.7µg		2%
Vitamin B3	1.274mg	1.074mg	1%
Choline	6.3mg		1%
Weight per 100 calories	35g	68g	N/A
Unsaturated / Saturated Fat ratio	1.7		N/A
Net carbs	67.03g	23.29g	N/A
Sugar	63.35g		N/A
Copper	0.206mg	0.207mg	0%
Zinc	0.29mg	0.28mg	0%
Sodium	2mg	2mg	0%
Vitamin A	0µg	2µg	0%
Vitamin E	0.05mg		0%
Saturated fat	0.032g		0%
Monounsaturated fat	0.036g		0%
Polyunsaturated fat	0.019g		0%
Tryptophan	0.012mg		0%
Threonine	0.043mg		0%
Isoleucine	0.049mg		0%
Leucine	0.084mg		0%
Lysine	0.066mg		0%
Methionine	0.022mg		0%
Phenylalanine	0.05mg		0%
Valine	0.071mg		0%
Histidine	0.032mg		0%