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Dates vs Tamarind - In-Depth Nutrition Comparison

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How are Dates and Tamarind different?

  • Dates are higher in Copper, Fiber, Vitamin B5, and Vitamin B6, however Tamarind is richer in Vitamin B1, Iron, Magnesium, Phosphorus, and Vitamin B2.
  • Daily need coverage for Vitamin B1 from Tamarind is 31% higher.
  • Dates contain 4 times more Vitamin B5 than Tamarind. While Dates contain 0.589mg of Vitamin B5, Tamarind contains only 0.143mg.

Dates, deglet noor and Tamarinds, raw are the varieties used in this article.

Infographic

Dates  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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Copper +139.5%
Contains more Zinc +190%
Contains less Sodium -92.9%
Contains more Iron +174.5%
Contains more Calcium +89.7%
Contains more Magnesium +114%
Contains more Phosphorus +82.3%
Equal in Potassium - 628
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 105% 23% 56% 66% 29% 3% 49% 4%
Contains more Copper +139.5%
Contains more Zinc +190%
Contains less Sodium -92.9%
Contains more Iron +174.5%
Contains more Calcium +89.7%
Contains more Magnesium +114%
Contains more Phosphorus +82.3%
Equal in Potassium - 628

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 B5 +311.9%
Contains more Vitamin B6 +150%
Contains more Folate +35.7%
Contains more Vitamin C +775%
Contains more Vitamin A +200%
Contains more Vitamin E +100%
Contains more Vitamin B1 +723.1%
Contains more Vitamin B2 +130.3%
Contains more Vitamin B3 +52.1%
Equal in Vitamin K - 2.8
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 12% 2% 2% 0% 108% 36% 37% 9% 16% 0% 7% 11%
Contains more Vitamin B5 +311.9%
Contains more Vitamin B6 +150%
Contains more Folate +35.7%
Contains more Vitamin C +775%
Contains more Vitamin A +200%
Contains more Vitamin E +100%
Contains more Vitamin B1 +723.1%
Contains more Vitamin B2 +130.3%
Contains more Vitamin B3 +52.1%
Equal in Vitamin K - 2.8

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
12
Dates
20
Tamarind
Mineral Summary Score
30
Dates
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
15%
Dates
17%
Tamarind
Carbohydrates
75%
Dates
63%
Tamarind
Fats
2%
Dates
3%
Tamarind

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.
Dates Tamarind
Lower in Sugar ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Tamarind
Tamarind is lower in Sugar (difference - 24.55g)
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 19)
Which food is richer in vitamins?
Tamarind
Tamarind is relatively richer in vitamins
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.24g)
Which food is cheaper?
Dates
Dates 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.

All nutrients comparison - raw data values

Nutrient Dates Tamarind Opinion
Calories 282 239 Dates
Protein 2.45 2.8 Tamarind
Fats 0.39 0.6 Tamarind
Vitamin C 0.4 3.5 Tamarind
Net carbs 67.02999877929688 57.400001525878906 Dates
Carbs 75.03 62.5 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 1.02 2.8 Tamarind
Calcium 39 74 Tamarind
Potassium 656 628 Dates
Magnesium 43 92 Tamarind
Sugar 63.35 38.8 Tamarind
Fiber 8 5.1 Dates
Copper 0.206 0.086 Dates
Zinc 0.29 0.1 Dates
Starch
Phosphorus 62 113 Tamarind
Sodium 2 28 Dates
Vitamin A 10 30 Tamarind
Vitamin E 0.05 0.1 Tamarind
Vitamin D 0 0
Vitamin B1 0.052 0.428 Tamarind
Vitamin B2 0.066 0.152 Tamarind
Vitamin B3 1.274 1.938 Tamarind
Vitamin B5 0.589 0.143 Dates
Vitamin B6 0.165 0.066 Dates
Vitamin B12 0 0
Vitamin K 2.7 2.8 Tamarind
Folate 19 14 Dates
Trans Fat 0 0
Saturated Fat 0.032 0.272 Dates
Monounsaturated Fat 0.036 0.181 Tamarind
Polyunsaturated fat 0.019 0.059 Tamarind
Tryptophan 0.012 0.018 Tamarind
Threonine 0.043 Dates
Isoleucine 0.049 Dates
Leucine 0.084 Dates
Lysine 0.066 0.139 Tamarind
Methionine 0.022 0.014 Dates
Phenylalanine 0.05 Dates
Valine 0.071 Dates
Histidine 0.032 Dates
Fructose 19.56 Dates

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.