Watermelon 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 0.6g), more fiber (3.8g vs 0.4g), less sodium (2mg vs 28mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Watermelon
30 kcal
More Protein
Durian
1.5g
More Fiber
Durian
3.8g
Less Sugar
Watermelon
7g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Watermelon | Durian | Difference |
|---|---|---|---|
| Calories | 30kcal✓ | 147kcal | -117.0kcal |
| Protein | 0.6g | 1.5g✓ | -0.9g |
| Carbohydrates | 8g✓ | 27g | -19.0g |
| Fat | 0.2g✓ | 5.3g | -5.1g |
| Fiber | 0.4g | 3.8g✓ | -3.4g |
| Sugar | 7g✓ | 10g | -3.0g |
| Sodium | 28mg | 2mg✓ | +26.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Watermelon
Durian
Diet Compatibility
Watermelon
Durian
When to Choose Watermelon
- ✓Lower in calories (30 vs 147)
- ✓Lower in carbs (8g vs 27g)
- ✓Less sugar (7g vs 10g)
Common Uses
When to Choose Durian
- ✓Higher in protein (1.5g vs 0.6g)
- ✓More fiber (3.8g vs 0.4g)
- ✓Lower sodium (2mg vs 28mg)
Common Uses
Watermelon vs Durian: Nutritional Analysis
Durian is more calorie-dense at 147 calories per 100g compared to 30 for Watermelon, a difference of 117 calories. On the protein front, Durian delivers more with 1.5g per 100g versus 0.6g, 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 Watermelon and Durian tell different nutritional stories. Watermelon provides 8g of carbohydrates, 0.2g of fat, and 0.4g 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: Watermelon contains 7g while Durian has 10g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Watermelon is the lower-calorie choice at 30 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, Watermelon or Durian?
Durian has more calories with 147 kcal per 100g, compared to Watermelon with 30 kcal. That's a difference of 117 calories per 100g serving.
Is Watermelon 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 Watermelon and Durian?
Durian has more protein with 1.5g per 100g, compared to Watermelon with 0.6g. Durian provides 0.9g more protein per 100g serving.
Which is better for weight loss, Watermelon or Durian?
For weight loss, Watermelon is the better choice with only 30 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 Watermelon or Durian have fewer carbs?
Watermelon has fewer carbs with 8g per 100g, compared to Durian with 27g. If you're following a low-carb diet, Watermelon is the better option with 19.0g 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.