Kiwifruit vs Durian: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Durian is generally healthier
Durian comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (1.5g vs 1.1g), more fiber (3.8g vs 3g), less sodium (2mg vs 3mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Kiwifruit
61 kcal
More Protein
Durian
1.5g
More Fiber
Durian
3.8g
Less Sugar
Kiwifruit
6g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Kiwifruit
Durian
Diet Compatibility
Kiwifruit
Durian
When to Choose Kiwifruit
- ✓Lower in calories (61 vs 147)
- ✓Lower in carbs (15g vs 27g)
- ✓Less sugar (6g vs 10g)
Common Uses
When to Choose Durian
- ✓Higher in protein (1.5g vs 1.1g)
- ✓More fiber (3.8g vs 3g)
- ✓Lower sodium (2mg vs 3mg)
Common Uses
Kiwifruit vs Durian: Nutritional Analysis
Durian is more calorie-dense at 147 calories per 100g compared to 61 for Kiwifruit, a difference of 86 calories. On the protein front, Durian delivers more with 1.5g per 100g versus 1.1g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Kiwifruit and Durian tell different nutritional stories. Kiwifruit provides 15g of carbohydrates, 0.5g of fat, and 3g of fiber per 100g, while Durian contains 27g carbs, 5.3g fat, and 3.8g fiber. The higher fiber content in Durian supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Kiwifruit contains 6g while Durian has 10g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Kiwifruit is the lower-calorie choice at 61 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Durian provides more protein (1.5g/100g), supporting muscle repair and growth.
- For sustained energy: Durian offers more fiber (3.8g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Kiwifruit or Durian?
Durian has more calories with 147 kcal per 100g, compared to Kiwifruit with 61 kcal. That's a difference of 86 calories per 100g serving.
Is Kiwifruit healthier than Durian?
Based on our nutritional analysis, Durian is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Durian has 147 calories, 1.5g protein, and 3.8g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Kiwifruit and Durian?
Durian has more protein with 1.5g per 100g, compared to Kiwifruit with 1.1g. Durian provides 0.4g more protein per 100g serving.
Which is better for weight loss, Kiwifruit or Durian?
For weight loss, Kiwifruit is the better choice with only 61 calories per 100g compared to 147 calories in Durian. Durian also offers 3.8g of fiber per 100g, which helps you feel fuller longer.
Does Kiwifruit or Durian have fewer carbs?
Kiwifruit has fewer carbs with 15g per 100g, compared to Durian with 27g. If you're following a low-carb diet, Kiwifruit is the better option with 12.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.