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Prunes vs. Tamarind — In-Depth Nutrition Comparison

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Summary of differences between Prunes and Tamarind

  • Prunes has more Vitamin K, Copper, Vitamin B6, Fiber, and Vitamin B5, while Tamarind has more Vitamin B1, Iron, Magnesium, and Phosphorus.
  • Prunes covers your daily need of Vitamin K 47% more than Tamarind.
  • Prunes contains 3 times more Copper than Tamarind. While Prunes contains 0.281mg of Copper, Tamarind contains only 0.086mg.

These are the specific foods used in this comparison Plums, dried (prunes), uncooked and Tamarinds, raw.

Infographic

Prunes 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.
Contains more Potassium +16.6%
Contains less Sodium -92.9%
Contains more Zinc +340%
Contains more Copper +226.7%
Contains more Calcium +72.1%
Contains more Iron +201.1%
Contains more Magnesium +124.4%
Contains more Phosphorus +63.8%
Contains more Selenium +333.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 105% 66% 49% 56% 4% 3% 29% 0% 8%
Contains more Potassium +16.6%
Contains less Sodium -92.9%
Contains more Zinc +340%
Contains more Copper +226.7%
Contains more Calcium +72.1%
Contains more Iron +201.1%
Contains more Magnesium +124.4%
Contains more Phosphorus +63.8%
Contains more Selenium +333.3%

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.
Prunes
6
:
Contains more Vitamin A +2503.3%
Contains more Vitamin E +330%
Contains more Vitamin B2 +22.4%
Contains more Vitamin B5 +195.1%
Contains more Vitamin B6 +210.6%
Contains more Vitamin K +2025%
Contains more Vitamin C +483.3%
Contains more Vitamin B1 +739.2%
Contains more Folate +250%
Equal in Vitamin B3 - 1.938
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
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 +2503.3%
Contains more Vitamin E +330%
Contains more Vitamin B2 +22.4%
Contains more Vitamin B5 +195.1%
Contains more Vitamin B6 +210.6%
Contains more Vitamin K +2025%
Contains more Vitamin C +483.3%
Contains more Vitamin B1 +739.2%
Contains more Folate +250%
Equal in Vitamin B3 - 1.938

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +28.4%
Contains more Fats +57.9%
Equal in Carbs - 62.5
Equal in Water - 31.4
Equal in Other - 2.7
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 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 Protein +28.4%
Contains more Fats +57.9%
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
Contains less Saturated Fat -67.6%
Contains more Monounsaturated Fat +241.5%
Equal in Polyunsaturated fat - 0.059
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
53% 35% 12%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.181 g
Polyunsaturated fat: 0.059 g
Contains less Saturated Fat -67.6%
Contains more Monounsaturated Fat +241.5%
Equal in Polyunsaturated fat - 0.059

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes Tamarind
Lower in Glycemic Index ok
Lower in Sugar 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 Prunes Tamarind Opinion
Net carbs 56.78g 57.4g Tamarind
Protein 2.18g 2.8g Tamarind
Fats 0.38g 0.6g Tamarind
Carbs 63.88g 62.5g Prunes
Calories 240kcal 239kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g 38.8g Prunes
Fiber 7.1g 5.1g Prunes
Calcium 43mg 74mg Tamarind
Iron 0.93mg 2.8mg Tamarind
Magnesium 41mg 92mg Tamarind
Phosphorus 69mg 113mg Tamarind
Potassium 732mg 628mg Prunes
Sodium 2mg 28mg Prunes
Zinc 0.44mg 0.1mg Prunes
Copper 0.281mg 0.086mg Prunes
Manganese 0.299mg Prunes
Selenium 0.3µg 1.3µg Tamarind
Vitamin A 781IU 30IU Prunes
Vitamin A RAE 39µg 2µg Prunes
Vitamin E 0.43mg 0.1mg Prunes
Vitamin C 0.6mg 3.5mg Tamarind
Vitamin B1 0.051mg 0.428mg Tamarind
Vitamin B2 0.186mg 0.152mg Prunes
Vitamin B3 1.882mg 1.938mg Tamarind
Vitamin B5 0.422mg 0.143mg Prunes
Vitamin B6 0.205mg 0.066mg Prunes
Folate 4µg 14µg Tamarind
Vitamin K 59.5µg 2.8µg Prunes
Tryptophan 0.025mg 0.018mg Prunes
Threonine 0.049mg Prunes
Isoleucine 0.041mg Prunes
Leucine 0.066mg Prunes
Lysine 0.05mg 0.139mg Tamarind
Methionine 0.016mg 0.014mg Prunes
Phenylalanine 0.052mg Prunes
Valine 0.056mg Prunes
Histidine 0.027mg Prunes
Saturated Fat 0.088g 0.272g Prunes
Monounsaturated Fat 0.053g 0.181g Tamarind
Polyunsaturated fat 0.062g 0.059g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes 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 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
31%
Prunes
20%
Tamarind
Minerals Daily Need Coverage Score
32%
Prunes
34%
Tamarind

Comparison summary

Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 6)
Which food is lower in Sugar?
Prunes
Prunes is lower in Sugar (difference - 0.66999999999999g)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.184g)
Which food is cheaper?
Prunes
Prunes 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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.