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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Prune
Prune
5
:
5
Tamarind
Tamarind
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%
Prune
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Tamarind
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.
Prune
Prune
6
:
4
Tamarind
Tamarind
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
Prune
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%
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 +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
Prune
Prune
1
:
4
Tamarind
Tamarind
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
Prune
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 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 +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
Prune
Prune
2
:
1
Tamarind
Tamarind
Contains less Saturated Fat -67.6%
Contains more Monounsaturated Fat +241.5%
Equal in Polyunsaturated fat - 0.059
Prune
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Tamarind
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.
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 Prune
Fructose 12.45g 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
Manganese 0.299mg Prune
Selenium 0.3µg 1.3µg Tamarind
Vitamin A 781IU 30IU Prune
Vitamin A RAE 39µg 2µg Prune
Vitamin E 0.43mg 0.1mg Prune
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 K 59.5µg 2.8µg Prune
Tryptophan 0.025mg 0.018mg Prune
Threonine 0.049mg Prune
Isoleucine 0.041mg Prune
Leucine 0.066mg Prune
Lysine 0.05mg 0.139mg Tamarind
Methionine 0.016mg 0.014mg Prune
Phenylalanine 0.052mg Prune
Valine 0.056mg Prune
Histidine 0.027mg 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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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%
Prune
20%
Tamarind
Minerals Daily Need Coverage Score
32%
Prune
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?
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.