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Currant vs Tamarind - In-Depth Nutrition Comparison

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What are the main differences between Currant and Tamarind?

  • Currant is richer in Vitamin C, and Vitamin K, yet Tamarind is richer in Vitamin B1, Iron, Magnesium, Vitamin B3, Potassium, Phosphorus, and Vitamin B2.
  • Currant's daily need coverage for Vitamin C is 42% higher.
  • Currant has 4 times more Vitamin K than Tamarind. Currant has 11µg of Vitamin K, while Tamarind has 2.8µg.

We used Currants, red and white, raw and Tamarinds, raw types in this comparison.

Infographic

Currant vs Tamarind 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -96.4%
Contains more Zinc +130%
Contains more Copper +24.4%
Contains more Calcium +124.2%
Contains more Iron +180%
Contains more Magnesium +607.7%
Contains more Phosphorus +156.8%
Contains more Potassium +128.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 38% 10% 19% 25% 1% 7% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 23% 105% 66% 49% 56% 4% 3% 29%
Contains less Sodium -96.4%
Contains more Zinc +130%
Contains more Copper +24.4%
Contains more Calcium +124.2%
Contains more Iron +180%
Contains more Magnesium +607.7%
Contains more Phosphorus +156.8%
Contains more Potassium +128.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +40%
Contains more Vitamin C +1071.4%
Contains more Vitamin K +292.9%
Contains more Vitamin B1 +970%
Contains more Vitamin B2 +204%
Contains more Vitamin B3 +1838%
Contains more Vitamin B5 +123.4%
Contains more Folate +75%
Equal in Vitamin E - 0.1
Equal in Vitamin B6 - 0.066
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 0% 137% 10% 12% 2% 4% 17% 6% 0% 28%
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%
Contains more Vitamin A +40%
Contains more Vitamin C +1071.4%
Contains more Vitamin K +292.9%
Contains more Vitamin B1 +970%
Contains more Vitamin B2 +204%
Contains more Vitamin B3 +1838%
Contains more Vitamin B5 +123.4%
Contains more Folate +75%
Equal in Vitamin E - 0.1
Equal in Vitamin B6 - 0.066

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Currant Tamarind
Rich in minerals ok
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 vitamins Equal

All nutrients comparison - raw data values

Nutrient Currant Tamarind Opinion
Net carbs 9.5g 57.4g Tamarind
Protein 1.4g 2.8g Tamarind
Fats 0.2g 0.6g Tamarind
Carbs 13.8g 62.5g Tamarind
Calories 56kcal 239kcal Tamarind
Starch g g
Fructose 3.53g g Currant
Sugar 7.37g 38.8g Currant
Fiber 4.3g 5.1g Tamarind
Calcium 33mg 74mg Tamarind
Iron 1mg 2.8mg Tamarind
Magnesium 13mg 92mg Tamarind
Phosphorus 44mg 113mg Tamarind
Potassium 275mg 628mg Tamarind
Sodium 1mg 28mg Currant
Zinc 0.23mg 0.1mg Currant
Copper 0.107mg 0.086mg Currant
Vitamin A 42IU 30IU Currant
Vitamin E 0.1mg 0.1mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 41mg 3.5mg Currant
Vitamin B1 0.04mg 0.428mg Tamarind
Vitamin B2 0.05mg 0.152mg Tamarind
Vitamin B3 0.1mg 1.938mg Tamarind
Vitamin B5 0.064mg 0.143mg Tamarind
Vitamin B6 0.07mg 0.066mg Currant
Folate 8µg 14µg Tamarind
Vitamin B12 0µg 0µg
Vitamin K 11µg 2.8µg Currant
Tryptophan mg 0.018mg Tamarind
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg 0.139mg Tamarind
Methionine mg 0.014mg Tamarind
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.017g 0.272g Currant
Monounsaturated Fat 0.028g 0.181g Tamarind
Polyunsaturated fat 0.088g 0.059g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Tamarind
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Currant
20
Tamarind
Mineral Summary Score
18
Currant
41
Tamarind

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Currant
17%
Tamarind
Carbohydrates
14%
Currant
63%
Tamarind
Fats
1%
Currant
3%
Tamarind

Comparison summary

Which food is richer in minerals?
Tamarind
Tamarind is relatively richer in minerals
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 2)
Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 31.43g)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.255g)
Which food is cheaper?
Currant
Currant is cheaper (difference - $2.5)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.