Tamarind vs. Pomegranate — In-Depth Nutrition Comparison
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How are Tamarind and Pomegranate different?
- Tamarind is richer in Iron, Vitamin B1, Magnesium, Potassium, Phosphorus, Vitamin B3, and Vitamin B2, while Pomegranate is higher in Vitamin K, Copper, and Vitamin C.
- Tamarind covers your daily need of Iron 31% more than Pomegranate.
- Tamarind contains 8 times more Magnesium than Pomegranate. Tamarind contains 92mg of Magnesium, while Pomegranate contains 12mg.
Tamarinds, raw and Pomegranates, raw types were 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.
Contains
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Calcium
+640%
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Iron
+833.3%
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Magnesium
+666.7%
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Phosphorus
+213.9%
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Potassium
+166.1%
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Selenium
+160%
Contains
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Sodium
-89.3%
Contains
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Zinc
+250%
Contains
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Copper
+83.7%
Contains
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Calcium
+640%
Contains
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Iron
+833.3%
Contains
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Magnesium
+666.7%
Contains
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Phosphorus
+213.9%
Contains
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Potassium
+166.1%
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Selenium
+160%
Contains
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Sodium
-89.3%
Contains
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Zinc
+250%
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Copper
+83.7%
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.
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Contains
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Vitamin A
+∞%
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Vitamin B1
+538.8%
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Vitamin B2
+186.8%
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Vitamin B3
+561.4%
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Vitamin E
+500%
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Vitamin C
+191.4%
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Vitamin B5
+163.6%
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Vitamin B6
+13.6%
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Folate
+171.4%
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Vitamin K
+485.7%
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Vitamin A
+∞%
Contains
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Vitamin B1
+538.8%
Contains
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Vitamin B2
+186.8%
Contains
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Vitamin B3
+561.4%
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Vitamin E
+500%
Contains
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Vitamin C
+191.4%
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Vitamin B5
+163.6%
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Vitamin B6
+13.6%
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Folate
+171.4%
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Vitamin K
+485.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+67.7%
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Carbs
+234.2%
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Other
+409.4%
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Fats
+95%
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Water
+148.2%
Protein:
2.8 g
Fats:
0.6 g
Carbs:
62.5 g
Water:
31.4 g
Other:
2.7 g
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Contains
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Protein
+67.7%
Contains
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Carbs
+234.2%
Contains
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Other
+409.4%
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Fats
+95%
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Water
+148.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+94.6%
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Saturated Fat
-55.9%
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Polyunsaturated fat
+33.9%
Saturated Fat:
0.272 g
Monounsaturated Fat:
0.181 g
Polyunsaturated fat:
0.059 g
Saturated Fat:
0.12 g
Monounsaturated Fat:
0.093 g
Polyunsaturated fat:
0.079 g
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Monounsaturated Fat
+94.6%
Contains
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Saturated Fat
-55.9%
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Polyunsaturated fat
+33.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 57.4g | 14.7g |
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| Protein | 2.8g | 1.67g |
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| Fats | 0.6g | 1.17g |
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| Carbs | 62.5g | 18.7g |
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| Calories | 239kcal | 83kcal |
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| Sugar | 38.8g | 13.67g |
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| Fiber | 5.1g | 4g |
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| Calcium | 74mg | 10mg |
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| Iron | 2.8mg | 0.3mg |
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| Magnesium | 92mg | 12mg |
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| Phosphorus | 113mg | 36mg |
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| Potassium | 628mg | 236mg |
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| Sodium | 28mg | 3mg |
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| Zinc | 0.1mg | 0.35mg |
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| Copper | 0.086mg | 0.158mg |
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| Manganese | 0.119mg |
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| Selenium | 1.3µg | 0.5µg |
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| Vitamin A | 30IU | 0IU |
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| Vitamin A RAE | 2µg | 0µg |
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| Vitamin E | 0.1mg | 0.6mg |
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| Vitamin C | 3.5mg | 10.2mg |
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| Vitamin B1 | 0.428mg | 0.067mg |
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| Vitamin B2 | 0.152mg | 0.053mg |
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| Vitamin B3 | 1.938mg | 0.293mg |
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| Vitamin B5 | 0.143mg | 0.377mg |
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| Vitamin B6 | 0.066mg | 0.075mg |
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| Folate | 14µg | 38µg |
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| Vitamin K | 2.8µg | 16.4µg |
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| Tryptophan | 0.018mg |
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| Lysine | 0.139mg |
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| Methionine | 0.014mg |
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| Saturated Fat | 0.272g | 0.12g |
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| Monounsaturated Fat | 0.181g | 0.093g |
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| Polyunsaturated fat | 0.059g | 0.079g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
16%
Minerals Daily Need Coverage Score
34%
14%
Comparison summary
Which food is richer in minerals?
Tamarind is relatively richer in minerals
Which food is lower in glycemic index?
Tamarind is lower in glycemic index (difference - 23)
Which food is lower in Sugar?
Pomegranate is lower in Sugar (difference - 25.13g)
Which food contains less Sodium?
Pomegranate contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Pomegranate is lower in Saturated Fat (difference - 0.152g)
Which food is cheaper?
Pomegranate is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.