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Cranberries vs. Tamarind — In-Depth Nutrition Comparison

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Significant differences between cranberries and tamarind

  • Cranberries have more vitamin C and vitamin E; however, tamarind is richer in vitamin B1, iron, magnesium, potassium, phosphorus, vitamin B3, vitamin B2, and calcium.
  • Tamarind covers your daily vitamin B1 needs 35% more than cranberries.
  • Tamarind has 13 times less vitamin E than cranberries. Cranberries have 1.32mg of vitamin E, while tamarind has 0.1mg.
  • Cranberries have a higher glycemic index. The glycemic index of cranberries is 45, while the glycemic index of tamarind is 23.

Specific food types used in this comparison are Cranberries, raw and Tamarinds, raw.

Infographic

Cranberries vs Tamarind infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 66% 22% 55% 105% 29% 2.7% 48% 3.7% 0% 7.1%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +1433.3%
Contains more CalciumCalcium +825%
Contains more PotassiumPotassium +685%
Contains more IronIron +1117.4%
Contains more CopperCopper +53.6%
Contains more ZincZinc +11.1%
Contains more PhosphorusPhosphorus +927.3%
Contains more SeleniumSelenium +1200%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 12% 0.67% 2% 0% 107% 35% 36% 8.6% 15% 0% 7% 11% 4.7%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +1220%
Contains more Vitamin B5Vitamin B5 +106.3%
Contains more Vitamin KVitamin K +78.6%
Contains more Vitamin B1Vitamin B1 +3466.7%
Contains more Vitamin B2Vitamin B2 +660%
Contains more Vitamin B3Vitamin B3 +1818.8%
Contains more Vitamin B6Vitamin B6 +15.8%
Contains more FolateFolate +1300%
Contains more CholineCholine +56.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Tamarind DV% diff.
Vitamin B1 0.012mg 0.428mg 35%
Iron 0.23mg 2.8mg 32%
Magnesium 6mg 92mg 20%
Carbs 11.97g 62.5g 17%
Potassium 80mg 628mg 16%
Phosphorus 11mg 113mg 15%
Vitamin C 14mg 3.5mg 12%
Manganese 0.267mg 12%
Vitamin B3 0.101mg 1.938mg 11%
Vitamin B2 0.02mg 0.152mg 10%
Calories 46kcal 239kcal 10%
Vitamin E 1.32mg 0.1mg 8%
Calcium 8mg 74mg 7%
Fiber 3.6g 5.1g 6%
Protein 0.46g 2.8g 5%
Copper 0.056mg 0.086mg 3%
Vitamin B5 0.295mg 0.143mg 3%
Folate 1µg 14µg 3%
Selenium 0.1µg 1.3µg 2%
Vitamin K 5µg 2.8µg 2%
Fructose 0.67g 1%
Sodium 2mg 28mg 1%
Fats 0.13g 0.6g 1%
Vitamin B6 0.057mg 0.066mg 1%
Choline 5.5mg 8.6mg 1%
Saturated fat 0.008g 0.272g 1%
Net carbs 8.37g 57.4g N/A
Sugar 4.27g 38.8g N/A
Zinc 0.09mg 0.1mg 0%
Vitamin A 3µg 2µg 0%
Monounsaturated fat 0.018g 0.181g 0%
Polyunsaturated fat 0.055g 0.059g 0%
Tryptophan 0.003mg 0.018mg 0%
Threonine 0.028mg 0%
Isoleucine 0.033mg 0%
Leucine 0.053mg 0%
Lysine 0.039mg 0.139mg 0%
Methionine 0.003mg 0.014mg 0%
Phenylalanine 0.036mg 0%
Valine 0.045mg 0%
Histidine 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 g
Contains more WaterWater +178.1%
Contains more ProteinProtein +508.7%
Contains more FatsFats +361.5%
Contains more CarbsCarbs +422.1%
Contains more OtherOther +2150%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
53% 35% 12%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.059 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +905.6%
~equal in Polyunsaturated fat ~0.059g

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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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/nutrients
  2. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/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.