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  6. Dates vs. Tamarind

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 for 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.
  • Tamarind has a lower glycemic index (23) than dates (42).

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dates
Dates
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
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 more CopperCopper +139.5%
Contains more ZincZinc +190%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +130.8%
Contains more MagnesiumMagnesium +114%
Contains more CalciumCalcium +89.7%
Contains more IronIron +174.5%
Contains more PhosphorusPhosphorus +82.3%
~equal in Potassium ~628mg

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.
Dates
Dates
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 12% 0% 0.67% 2% 107% 35% 36% 8.6% 15% 0% 7% 11%
Contains more Vitamin B5Vitamin B5 +311.9%
Contains more Vitamin B6Vitamin B6 +150%
Contains more FolateFolate +35.7%
Contains more Vitamin CVitamin C +775%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +723.1%
Contains more Vitamin B2Vitamin B2 +130.3%
Contains more Vitamin B3Vitamin B3 +52.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.8µg

All nutrients comparison - raw data values

Nutrient Dates Tamarind DV% diff.
Vitamin B1 0.052mg 0.428mg 31%
Fructose 19.56g 24%
Iron 1.02mg 2.8mg 22%
Copper 0.206mg 0.086mg 13%
Magnesium 43mg 92mg 12%
Fiber 8g 5.1g 12%
Manganese 0.262mg 11%
Vitamin B5 0.589mg 0.143mg 9%
Vitamin B6 0.165mg 0.066mg 8%
Phosphorus 62mg 113mg 7%
Vitamin B2 0.066mg 0.152mg 7%
Carbs 75.03g 62.5g 4%
Calcium 39mg 74mg 4%
Vitamin B3 1.274mg 1.938mg 4%
Vitamin C 0.4mg 3.5mg 3%
Selenium 3µg 1.3µg 3%
Calories 282kcal 239kcal 2%
Zinc 0.29mg 0.1mg 2%
Protein 2.45g 2.8g 1%
Potassium 656mg 628mg 1%
Sodium 2mg 28mg 1%
Folate 19µg 14µg 1%
Saturated fat 0.032g 0.272g 1%
Protein per 100 calories 0.87g 1.2g N/A
Calories per 10 g protein 1151kcal 854kcal N/A
Weight per 100 calories 35g 42g N/A
Fats 0.39g 0.6g 0%
Net carbs 67.03g 57.4g N/A
Sugar 63.35g 38.8g N/A
Vitamin A 0µg 2µg 0%
Vitamin E 0.05mg 0.1mg 0%
Vitamin K 2.7µg 2.8µg 0%
Choline 6.3mg 8.6mg 0%
Monounsaturated fat 0.036g 0.181g 0%
Polyunsaturated fat 0.019g 0.059g 0%
Tryptophan 0.012mg 0.018mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0.139mg 0%
Methionine 0.022mg 0.014mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 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 CarbsCarbs +20%
Contains more ProteinProtein +14.3%
Contains more FatsFats +53.8%
Contains more WaterWater +52.9%
Contains more OtherOther +68.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 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 -88.2%
Contains more Mono. FatMonounsaturated fat +402.8%
Contains more Poly. FatPolyunsaturated fat +210.5%

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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. 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.