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Dried fruit vs Tamarind - In-Depth Nutrition Comparison

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The main differences between Dried fruit and Tamarind

  • Dried fruit has more Copper, Vitamin E , Vitamin A RAE, Potassium, Fiber, and Vitamin B5, however Tamarind has more Vitamin B1, Magnesium, Phosphorus, and Vitamin B2.
  • Daily need coverage for Vitamin B1 from Tamarind is 34% higher.
  • Tamarind has 90 times less Vitamin A RAE than Dried fruit. Dried fruit has 180µg of Vitamin A RAE, while Tamarind has 2µg.

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

Infographic

Dried fruit 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
Dried fruit
Dried fruit
4
:
4
Tamarind
Tamarind
Contains more Potassium +85%
Contains less Sodium -64.3%
Contains more Zinc +290%
Contains more Copper +298.8%
Contains more Calcium +34.5%
Contains more Magnesium +187.5%
Contains more Phosphorus +59.2%
Equal in Iron - 2.8
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Tamarind
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 23% 105% 66% 49% 56% 4% 3% 29%
Contains more Potassium +85%
Contains less Sodium -64.3%
Contains more Zinc +290%
Contains more Copper +298.8%
Contains more Calcium +34.5%
Contains more Magnesium +187.5%
Contains more Phosphorus +59.2%
Equal in Iron - 2.8

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
Dried fruit
Dried fruit
6
:
4
Tamarind
Tamarind
Contains more Vitamin A +11913.3%
Contains more Vitamin E +4230%
Contains more Vitamin B3 +33.6%
Contains more Vitamin B5 +260.8%
Contains more Vitamin B6 +116.7%
Contains more Vitamin K +10.7%
Contains more Vitamin C +250%
Contains more Vitamin B1 +2753.3%
Contains more Vitamin B2 +105.4%
Contains more Folate +40%
Equal in Vitamin K - 2.8
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Tamarind
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 +11913.3%
Contains more Vitamin E +4230%
Contains more Vitamin B3 +33.6%
Contains more Vitamin B5 +260.8%
Contains more Vitamin B6 +116.7%
Contains more Vitamin K +10.7%
Contains more Vitamin C +250%
Contains more Vitamin B1 +2753.3%
Contains more Vitamin B2 +105.4%
Contains more Folate +40%
Equal in Vitamin K - 2.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
2
:
3
Tamarind
Tamarind
Contains more Protein +21.1%
Contains more Fats +17.6%
Equal in Carbs - 62.5
Equal in Water - 31.4
Equal in Other - 2.7
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Tamarind
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 Protein +21.1%
Contains more Fats +17.6%
Equal in Carbs - 62.5
Equal in Water - 31.4
Equal in Other - 2.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
2
:
1
Tamarind
Tamarind
Contains less Saturated Fat -93.8%
Contains more Polyunsaturated fat +25.4%
Contains more Monounsaturated Fat +144.6%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Tamarind
53% 35% 12%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.181 g
Polyunsaturated fat: 0.059 g
Contains less Saturated Fat -93.8%
Contains more Polyunsaturated fat +25.4%
Contains more Monounsaturated Fat +144.6%

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

All nutrients comparison - raw data values

Nutrient Dried fruit Tamarind Opinion
Net carbs 55.34g 57.4g Tamarind
Protein 3.39g 2.8g Dried fruit
Fats 0.51g 0.6g Tamarind
Carbs 62.64g 62.5g Dried fruit
Calories 241kcal 239kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g 38.8g Tamarind
Fiber 7.3g 5.1g Dried fruit
Calcium 55mg 74mg Tamarind
Iron 2.66mg 2.8mg Tamarind
Magnesium 32mg 92mg Tamarind
Phosphorus 71mg 113mg Tamarind
Potassium 1162mg 628mg Dried fruit
Sodium 10mg 28mg Dried fruit
Zinc 0.39mg 0.1mg Dried fruit
Copper 0.343mg 0.086mg Dried fruit
Vitamin A 3604IU 30IU Dried fruit
Vitamin A RAE 180µg 2µg Dried fruit
Vitamin E 4.33mg 0.1mg Dried fruit
Vitamin C 1mg 3.5mg Tamarind
Vitamin B1 0.015mg 0.428mg Tamarind
Vitamin B2 0.074mg 0.152mg Tamarind
Vitamin B3 2.589mg 1.938mg Dried fruit
Vitamin B5 0.516mg 0.143mg Dried fruit
Vitamin B6 0.143mg 0.066mg Dried fruit
Folate 10µg 14µg Tamarind
Vitamin K 3.1µg 2.8µg Dried fruit
Tryptophan 0.016mg 0.018mg Tamarind
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg 0.139mg Tamarind
Methionine 0.015mg 0.014mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Saturated Fat 0.017g 0.272g Dried fruit
Monounsaturated Fat 0.074g 0.181g Tamarind
Polyunsaturated fat 0.074g 0.059g Dried fruit

Which food is preferable for your diet?

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

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Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
38%
Dried fruit
20%
Tamarind
Minerals Daily Need Coverage Score
50%
Dried fruit
41%
Tamarind

Comparison summary

Which food is lower in Sugar?
Tamarind
Tamarind is lower in Sugar (difference - 14.64g)
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 8)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.255g)
Which food is cheaper?
Dried fruit
Dried fruit 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.
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. 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.