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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +184.6%
Contains more Iron +600%
Contains more Phosphorus +438.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 23% 105% 66% 49% 56% 4% 3% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 0% 9% 0% 0% 0% 0%
Contains more Calcium +184.6%
Contains more Iron +600%
Contains more Phosphorus +438.1%

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
:
Contains more Vitamin B1 +2040%
Contains more Vitamin B2 +90%
Contains more Vitamin B3 +384.5%
Contains more Vitamin A +200%
Contains more Vitamin C +500%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 70% 5% 19% 8% 0% 0% 0% 0% 0%
Contains more Vitamin B1 +2040%
Contains more Vitamin B2 +90%
Contains more Vitamin B3 +384.5%
Contains more Vitamin A +200%
Contains more Vitamin C +500%

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.
Tamarind Cranberry
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Tamarind Cranberry Opinion
Net carbs 57.4g 12.2g Tamarind
Protein 2.8g 0.4g Tamarind
Fats 0.6g 0.5g Tamarind
Carbs 62.5g 12.2g Tamarind
Calories 239kcal 55kcal Tamarind
Starch g g
Fructose g g
Sugar 38.8g g Cranberry
Fiber 5.1g g Tamarind
Calcium 74mg 26mg Tamarind
Iron 2.8mg 0.4mg Tamarind
Magnesium 92mg mg Tamarind
Phosphorus 113mg 21mg Tamarind
Potassium 628mg mg Tamarind
Sodium 28mg mg Cranberry
Zinc 0.1mg mg Tamarind
Copper 0.086mg mg Tamarind
Vitamin A 30IU 90IU Cranberry
Vitamin E 0.1mg mg Tamarind
Vitamin D 0IU IU Tamarind
Vitamin D 0µg µg Tamarind
Vitamin C 3.5mg 21mg Cranberry
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 mg Tamarind
Vitamin B6 0.066mg mg Tamarind
Folate 14µg µg Tamarind
Vitamin B12 0µg µg Tamarind
Vitamin K 2.8µg µg Tamarind
Tryptophan 0.018mg mg Tamarind
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine 0.139mg mg Tamarind
Methionine 0.014mg mg Tamarind
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg mg Cranberry
Trans Fat 0g g Cranberry
Saturated Fat 0.272g g Cranberry
Monounsaturated Fat 0.181g g Tamarind
Polyunsaturated fat 0.059g g Tamarind

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamarind Cranberry
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
20
Tamarind
9
Cranberry
Mineral Summary Score
41
Tamarind
4
Cranberry

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
17%
Tamarind
2%
Cranberry
Carbohydrates
63%
Tamarind
12%
Cranberry
Fats
3%
Tamarind
2%
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 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 Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
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

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. 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.