Avocado vs durian: which is healthier?
They are about equally nutrient-dense: avocado scores 57/100 and durian 57/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Avocado
160 kcal per 100 g. Half an avocado: 75 g
Durian
147 kcal per 100 g. 1 cup pulp: 243 g
Which to pick for your goal
- Fewer caloriesAbout even160 vs 147 kcal per 100 g
- More proteinAvocado2 vs 1.5 g per 100 g
- More fiberAvocado6.7 vs 3.8 g per 100 g
- Less sugarDurian0.7 vs 0 g per 100 g
- More potassiumAvocado485 vs 436 mg per 100 g
- Less saturated fatDurian2.1 vs 0 g per 100 g
Nutrition side by side
| Nutrient | Avocado, 100 g | Durian, 100 g | Avocado, 75 g | Durian, 243 g |
|---|---|---|---|---|
| Calories | 160 kcal | 147 kcal | 120 kcal | 357 kcal |
| Protein | 2 g | 1.5 g | 1.5 g | 3.6 g |
| Carbohydrates | 8.5 g | 27 g | 6.4 g | 66 g |
| Sugars | 0.7 g | 0 g | 0.5 g | 0 g |
| Fiber | 6.7 g | 3.8 g | 5 g | 9.2 g |
| Fat | 15 g | 5.3 g | 11 g | 13 g |
| Saturated fat | 2.1 g | 0 g | 1.6 g | 0 g |
| Vitamin C | 10 mg | 20 mg | 7.5 mg | 48 mg |
| Vitamin A | 7 µg | 2 µg | 5.3 µg | 4.9 µg |
| Potassium | 485 mg | 436 mg | 364 mg | 1059 mg |
| Iron | 0.6 mg | 0.4 mg | 0.4 mg | 1 mg |
| Calcium | 12 mg | 6 mg | 9 mg | 15 mg |
| Magnesium | 29 mg | 30 mg | 22 mg | 73 mg |
| Sodium | 7 mg | 2 mg | 5.3 mg | 4.9 mg |
Last updated . Scores use the HowHealthyIs Score method.