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  6. Dried fruit vs. Tamarind

Dried fruit vs. Tamarind — In-Depth Nutrition Comparison

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The main differences between dried fruit and tamarind

  • Dried fruit has more vitamin A, copper, vitamin E, potassium, fiber, and vitamin B5; however, tamarind has more vitamin B1, magnesium, phosphorus, and vitamin B2.
  • Daily need coverage for vitamin A for dried fruit is 71% higher.
  • Tamarind has 43 times less vitamin E than dried fruit. Dried fruit has 4.33mg of vitamin E, while tamarind has 0.1mg.

Food types used in this article are Apricots, dried, sulfured, uncooked and Tamarinds, raw.

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 PotassiumPotassium +85%
Contains more CopperCopper +298.8%
Contains more ZincZinc +290%
Contains less SodiumSodium -64.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +69.2%
Contains more MagnesiumMagnesium +187.5%
Contains more CalciumCalcium +34.5%
Contains more PhosphorusPhosphorus +59.2%
~equal in Iron ~2.8mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 AVitamin A +8900%
Contains more Vitamin EVitamin E +4230%
Contains more Vitamin B3Vitamin B3 +33.6%
Contains more Vitamin B5Vitamin B5 +260.8%
Contains more Vitamin B6Vitamin B6 +116.7%
Contains more CholineCholine +61.6%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin B1Vitamin B1 +2753.3%
Contains more Vitamin B2Vitamin B2 +105.4%
Contains more FolateFolate +40%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.8µg

All nutrients comparison - raw data values

Nutrient Dried fruit Tamarind DV% diff.
Vitamin B1 0.015mg 0.428mg 34%
Copper 0.343mg 0.086mg 29%
Vitamin E 4.33mg 0.1mg 28%
Vitamin A 180µg 2µg 20%
Potassium 1162mg 628mg 16%
Fructose 12.47g 16%
Magnesium 32mg 92mg 14%
Manganese 0.235mg 10%
Fiber 7.3g 5.1g 9%
Vitamin B5 0.516mg 0.143mg 7%
Vitamin B6 0.143mg 0.066mg 6%
Phosphorus 71mg 113mg 6%
Vitamin B2 0.074mg 0.152mg 6%
Vitamin B3 2.589mg 1.938mg 4%
Zinc 0.39mg 0.1mg 3%
Vitamin C 1mg 3.5mg 3%
Calcium 55mg 74mg 2%
Iron 2.66mg 2.8mg 2%
Selenium 2.2µg 1.3µg 2%
Folate 10µg 14µg 1%
Saturated fat 0.017g 0.272g 1%
Sodium 10mg 28mg 1%
Choline 13.9mg 8.6mg 1%
Protein 3.39g 2.8g 1%
Calories 241kcal 239kcal 0%
Fats 0.51g 0.6g 0%
Net carbs 55.34g 57.4g N/A
Carbs 62.64g 62.5g 0%
Sugar 53.44g 38.8g N/A
Starch 0.35g 0%
Vitamin K 3.1µg 2.8µg 0%
Monounsaturated fat 0.074g 0.181g 0%
Polyunsaturated fat 0.074g 0.059g 0%
Tryptophan 0.016mg 0.018mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0.139mg 0%
Methionine 0.015mg 0.014mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 ProteinProtein +21.1%
Contains more FatsFats +17.6%
~equal in Carbs ~62.5g
~equal in Water ~31.4g
~equal in Other ~2.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 -93.8%
Contains more Poly. FatPolyunsaturated fat +25.4%
Contains more Mono. FatMonounsaturated fat +144.6%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.