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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 less Sodium -92.9%
Contains more Zinc +190%
Contains more Copper +139.5%
Contains more Calcium +89.7%
Contains more Iron +174.5%
Contains more Magnesium +114%
Contains more Phosphorus +82.3%
Equal in Potassium - 628
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 23% 105% 66% 49% 56% 4% 3% 29%
Contains less Sodium -92.9%
Contains more Zinc +190%
Contains more Copper +139.5%
Contains more Calcium +89.7%
Contains more Iron +174.5%
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 A +200%
Contains more Vitamin E +100%
Contains more Vitamin C +775%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
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 B5 +311.9%
Contains more Vitamin B6 +150%
Contains more Folate +35.7%
Contains more Vitamin A +200%
Contains more Vitamin E +100%
Contains more Vitamin C +775%
Contains more Vitamin B1 +723.1%
Contains more Vitamin B2 +130.3%
Contains more Vitamin B3 +52.1%
Equal in Vitamin K - 2.8

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

All nutrients comparison - raw data values

Nutrient Dates Tamarind Opinion
Net carbs 67.03g 57.4g Dates
Protein 2.45g 2.8g Tamarind
Fats 0.39g 0.6g Tamarind
Carbs 75.03g 62.5g Dates
Calories 282kcal 239kcal Dates
Starch g g
Fructose 19.56g g Dates
Sugar 63.35g 38.8g Tamarind
Fiber 8g 5.1g Dates
Calcium 39mg 74mg Tamarind
Iron 1.02mg 2.8mg Tamarind
Magnesium 43mg 92mg Tamarind
Phosphorus 62mg 113mg Tamarind
Potassium 656mg 628mg Dates
Sodium 2mg 28mg Dates
Zinc 0.29mg 0.1mg Dates
Copper 0.206mg 0.086mg Dates
Vitamin A 10IU 30IU Tamarind
Vitamin E 0.05mg 0.1mg Tamarind
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.4mg 3.5mg Tamarind
Vitamin B1 0.052mg 0.428mg Tamarind
Vitamin B2 0.066mg 0.152mg Tamarind
Vitamin B3 1.274mg 1.938mg Tamarind
Vitamin B5 0.589mg 0.143mg Dates
Vitamin B6 0.165mg 0.066mg Dates
Folate 19µg 14µg Dates
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 2.8µg Tamarind
Tryptophan 0.012mg 0.018mg Tamarind
Threonine 0.043mg mg Dates
Isoleucine 0.049mg mg Dates
Leucine 0.084mg mg Dates
Lysine 0.066mg 0.139mg Tamarind
Methionine 0.022mg 0.014mg Dates
Phenylalanine 0.05mg mg Dates
Valine 0.071mg mg Dates
Histidine 0.032mg mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.032g 0.272g Dates
Monounsaturated Fat 0.036g 0.181g Tamarind
Polyunsaturated fat 0.019g 0.059g Tamarind

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates 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
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

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.

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.