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Tamarind vs. Prunes — In-Depth Nutrition Comparison

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Summary of differences between Tamarind and Prunes

  • Tamarind has more Vitamin B1, Iron, Magnesium, and Phosphorus, while Prunes has more Vitamin K, Copper, Vitamin B6, Fiber, and Vitamin B5.
  • Prunes covers your daily need of Vitamin K 47% more than Tamarind.
  • Tamarind contains 8 times more Vitamin B1 than Prunes. While Tamarind contains 0.428mg of Vitamin B1, Prunes contains only 0.051mg.

These are the specific foods used in this comparison Tamarinds, raw and Plums, dried (prunes), uncooked.

Infographic

Tamarind vs Prunes infographic
Infographic link

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.
Contains more Calcium +72.1%
Contains more Iron +201.1%
Contains more Magnesium +124.4%
Contains more Phosphorus +63.8%
Contains more Selenium +333.3%
Contains more Potassium +16.6%
Contains less Sodium -92.9%
Contains more Zinc +340%
Contains more Copper +226.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 105% 66% 49% 56% 4% 3% 29% 0% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Calcium +72.1%
Contains more Iron +201.1%
Contains more Magnesium +124.4%
Contains more Phosphorus +63.8%
Contains more Selenium +333.3%
Contains more Potassium +16.6%
Contains less Sodium -92.9%
Contains more Zinc +340%
Contains more Copper +226.7%

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.
:
6
Prunes
Contains more Vitamin C +483.3%
Contains more Vitamin B1 +739.2%
Contains more Folate +250%
Contains more Vitamin A +2503.3%
Contains more Vitamin E +330%
Contains more Vitamin B2 +22.4%
Contains more Vitamin B5 +195.1%
Contains more Vitamin B6 +210.6%
Contains more Vitamin K +2025%
Equal in Vitamin B3 - 1.882
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 2% 0% 12% 108% 36% 37% 9% 16% 11% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Contains more Vitamin C +483.3%
Contains more Vitamin B1 +739.2%
Contains more Folate +250%
Contains more Vitamin A +2503.3%
Contains more Vitamin E +330%
Contains more Vitamin B2 +22.4%
Contains more Vitamin B5 +195.1%
Contains more Vitamin B6 +210.6%
Contains more Vitamin K +2025%
Equal in Vitamin B3 - 1.882

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +28.4%
Contains more Fats +57.9%
Equal in Carbs - 63.88
Equal in Water - 30.92
Equal in Other - 2.64
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 g
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Protein +28.4%
Contains more Fats +57.9%
Equal in Carbs - 63.88
Equal in Water - 30.92
Equal in Other - 2.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +241.5%
Contains less Saturated Fat -67.6%
Equal in Polyunsaturated fat - 0.062
53% 35% 12%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.181 g
Polyunsaturated fat: 0.059 g
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains more Monounsaturated Fat +241.5%
Contains less Saturated Fat -67.6%
Equal in Polyunsaturated fat - 0.062

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tamarind Prunes
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tamarind Prunes Opinion
Net carbs 57.4g 56.78g Tamarind
Protein 2.8g 2.18g Tamarind
Fats 0.6g 0.38g Tamarind
Carbs 62.5g 63.88g Prunes
Calories 239kcal 240kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.8g 38.13g Prunes
Fiber 5.1g 7.1g Prunes
Calcium 74mg 43mg Tamarind
Iron 2.8mg 0.93mg Tamarind
Magnesium 92mg 41mg Tamarind
Phosphorus 113mg 69mg Tamarind
Potassium 628mg 732mg Prunes
Sodium 28mg 2mg Prunes
Zinc 0.1mg 0.44mg Prunes
Copper 0.086mg 0.281mg Prunes
Manganese 0.299mg Prunes
Selenium 1.3µg 0.3µg Tamarind
Vitamin A 30IU 781IU Prunes
Vitamin A RAE 2µg 39µg Prunes
Vitamin E 0.1mg 0.43mg Prunes
Vitamin C 3.5mg 0.6mg Tamarind
Vitamin B1 0.428mg 0.051mg Tamarind
Vitamin B2 0.152mg 0.186mg Prunes
Vitamin B3 1.938mg 1.882mg Tamarind
Vitamin B5 0.143mg 0.422mg Prunes
Vitamin B6 0.066mg 0.205mg Prunes
Folate 14µg 4µg Tamarind
Vitamin K 2.8µg 59.5µg Prunes
Tryptophan 0.018mg 0.025mg Prunes
Threonine 0.049mg Prunes
Isoleucine 0.041mg Prunes
Leucine 0.066mg Prunes
Lysine 0.139mg 0.05mg Tamarind
Methionine 0.014mg 0.016mg Prunes
Phenylalanine 0.052mg Prunes
Valine 0.056mg Prunes
Histidine 0.027mg Prunes
Saturated Fat 0.272g 0.088g Prunes
Monounsaturated Fat 0.181g 0.053g Tamarind
Polyunsaturated fat 0.059g 0.062g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamarind Prunes
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Tamarind
31%
Prunes
Minerals Daily Need Coverage Score
34%
Tamarind
32%
Prunes

Comparison summary

Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 6)
Which food is lower in Sugar?
Prunes
Prunes is lower in Sugar (difference - 0.66999999999999g)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.184g)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/nutrients
  2. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.