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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 Copper, Vitamin E, Vitamin A, 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 than Dried fruit. Dried fruit has 180µg of Vitamin A, 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" 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% 216% 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% 1.8% 2% 0% 107% 35% 36% 8.6% 15% 0% 7% 11% 4.7%
Contains more Vitamin AVitamin A +11913.3%
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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 241kcal 239kcal Dried fruit
Protein 3.39g 2.8g Dried fruit
Fats 0.51g 0.6g Tamarind
Vitamin C 1mg 3.5mg Tamarind
Net carbs 55.34g 57.4g Tamarind
Carbs 62.64g 62.5g Dried fruit
Magnesium 32mg 92mg Tamarind
Calcium 55mg 74mg Tamarind
Potassium 1162mg 628mg Dried fruit
Iron 2.66mg 2.8mg Tamarind
Sugar 53.44g 38.8g Tamarind
Fiber 7.3g 5.1g Dried fruit
Copper 0.343mg 0.086mg Dried fruit
Zinc 0.39mg 0.1mg Dried fruit
Starch 0.35g Dried fruit
Phosphorus 71mg 113mg Tamarind
Sodium 10mg 28mg Dried fruit
Vitamin A 3604IU 30IU Dried fruit
Vitamin A 180µg 2µg Dried fruit
Vitamin E 4.33mg 0.1mg Dried fruit
Manganese 0.235mg Dried fruit
Selenium 2.2µg 1.3µg Dried fruit
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
Vitamin K 3.1µg 2.8µg Dried fruit
Folate 10µg 14µg Tamarind
Choline 13.9mg 8.6mg 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
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
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Tamarind
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Dried fruit
18%
Tamarind
Minerals Daily Need Coverage Score
44%
Dried fruit
34%
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

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.