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Prune vs Tamarind - In-Depth Nutrition Comparison

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Summary of differences between Prune and Tamarind

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

Prune 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
Prune
4
:
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 23% 105% 66% 49% 56% 4% 3% 29%
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%

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
Prune
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

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.
Prune 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 Prune 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 Prune
Calories 240kcal 239kcal Prune
Starch 5.11g g Prune
Fructose 12.45g g Prune
Sugar 38.13g 38.8g Prune
Fiber 7.1g 5.1g Prune
Calcium 43mg 74mg Tamarind
Iron 0.93mg 2.8mg Tamarind
Magnesium 41mg 92mg Tamarind
Phosphorus 69mg 113mg Tamarind
Potassium 732mg 628mg Prune
Sodium 2mg 28mg Prune
Zinc 0.44mg 0.1mg Prune
Copper 0.281mg 0.086mg Prune
Vitamin A 781IU 30IU Prune
Vitamin E 0.43mg 0.1mg Prune
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 3.5mg Tamarind
Vitamin B1 0.051mg 0.428mg Tamarind
Vitamin B2 0.186mg 0.152mg Prune
Vitamin B3 1.882mg 1.938mg Tamarind
Vitamin B5 0.422mg 0.143mg Prune
Vitamin B6 0.205mg 0.066mg Prune
Folate 4µg 14µg Tamarind
Vitamin B12 0µg 0µg
Vitamin K 59.5µg 2.8µg Prune
Tryptophan 0.025mg 0.018mg Prune
Threonine 0.049mg mg Prune
Isoleucine 0.041mg mg Prune
Leucine 0.066mg mg Prune
Lysine 0.05mg 0.139mg Tamarind
Methionine 0.016mg 0.014mg Prune
Phenylalanine 0.052mg mg Prune
Valine 0.056mg mg Prune
Histidine 0.027mg mg Prune
Cholesterol 0mg 0mg
Trans Fat g 0g Prune
Saturated Fat 0.088g 0.272g Prune
Monounsaturated Fat 0.053g 0.181g Tamarind
Polyunsaturated fat 0.062g 0.059g Prune

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prune 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
31
Prune
20
Tamarind
Mineral Summary Score
35
Prune
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
13%
Prune
17%
Tamarind
Carbohydrates
64%
Prune
63%
Tamarind
Fats
2%
Prune
3%
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?
Prune
Prune is lower in Sugar (difference - 0.66999999999999g)
Which food contains less Sodium?
Prune
Prune contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Prune
Prune is lower in Saturated Fat (difference - 0.184g)
Which food is cheaper?
Prune
Prune 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. Prune - 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.