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Tamarind vs. Cranberry — In-Depth Nutrition Comparison

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Important differences between Tamarind and Cranberry

  • Tamarind has more Vitamin B1, Iron, Phosphorus, Vitamin B3, and Vitamin B2, however, Cranberry is richer in Vitamin C.
  • Tamarind's daily need coverage for Vitamin B1 is 34% more.
  • Tamarind contains 7 times more Iron than Cranberry. Tamarind contains 2.8mg of Iron, while Cranberry contains 0.4mg.

The food varieties used in the comparison are Tamarinds, raw and Cranberry, low bush or lingenberry, raw (Alaska Native).

Infographic

Tamarind vs Cranberry 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 66% 22% 55% 105% 29% 2.7% 48% 3.7% 0% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 7.8% 0% 15% 0% 0% 9% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +184.6%
Contains more PotassiumPotassium +∞%
Contains more IronIron +600%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +438.1%
Contains more SeleniumSelenium +∞%
~equal in Manganese ~mg

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 12% 1.8% 2% 0% 107% 35% 36% 8.6% 15% 0% 7% 11% 4.7%
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 70% 5.4% 0% 0% 5% 18% 7.5% 0% 0% 0% 0% 0% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2040%
Contains more Vitamin B2Vitamin B2 +90%
Contains more Vitamin B3Vitamin B3 +384.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin AVitamin A +200%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 g
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Contains more ProteinProtein +600%
Contains more FatsFats +20%
Contains more CarbsCarbs +412.3%
Contains more OtherOther +1250%
Contains more WaterWater +176.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tamarind Cranberry
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Tamarind Cranberry Opinion
Calories 239kcal 55kcal Tamarind
Protein 2.8g 0.4g Tamarind
Fats 0.6g 0.5g Tamarind
Vitamin C 3.5mg 21mg Cranberry
Net carbs 57.4g 12.2g Tamarind
Carbs 62.5g 12.2g Tamarind
Magnesium 92mg Tamarind
Calcium 74mg 26mg Tamarind
Potassium 628mg Tamarind
Iron 2.8mg 0.4mg Tamarind
Sugar 38.8g Cranberry
Fiber 5.1g Tamarind
Copper 0.086mg Tamarind
Zinc 0.1mg Tamarind
Phosphorus 113mg 21mg Tamarind
Sodium 28mg Cranberry
Vitamin A 30IU 90IU Cranberry
Vitamin A RAE 2µg Tamarind
Vitamin E 0.1mg Tamarind
Selenium 1.3µg Tamarind
Vitamin B1 0.428mg 0.02mg Tamarind
Vitamin B2 0.152mg 0.08mg Tamarind
Vitamin B3 1.938mg 0.4mg Tamarind
Vitamin B5 0.143mg Tamarind
Vitamin B6 0.066mg Tamarind
Vitamin K 2.8µg Tamarind
Folate 14µg Tamarind
Choline 8.6mg Tamarind
Saturated Fat 0.272g Cranberry
Monounsaturated Fat 0.181g Tamarind
Polyunsaturated fat 0.059g Tamarind
Tryptophan 0.018mg Tamarind
Lysine 0.139mg Tamarind
Methionine 0.014mg Tamarind

Which food is preferable for your diet?

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

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
18%
Tamarind
8%
Cranberry
Minerals Daily Need Coverage Score
34%
Tamarind
3%
Cranberry

Comparison summary

Which food is richer in minerals?
Tamarind
Tamarind is relatively richer in minerals
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Tamarind
Tamarind is relatively richer in vitamins
Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 38.8g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.272g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $3)

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. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/nutrients
  2. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169805/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.