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Tamarind vs. Cranberries — In-Depth Nutrition Comparison

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Important differences between tamarind and cranberries

  • Tamarind has more vitamin B1, iron, phosphorus, vitamin B3, and vitamin B2; however, cranberries are richer in vitamin C.
  • Tamarind's daily need coverage for vitamin B1 is 34% more.
  • Tamarind contains 7 times more iron than cranberries. Tamarind contains 2.8mg of iron, while cranberries contain 0.4mg.
  • Cranberries have a higher glycemic index. The glycemic index of cranberries is 45, while the glycemic index of tamarind is 23.

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

Infographic

Tamarind vs Cranberries 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% 0.67% 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% 0% 0% 0% 5% 18% 7.5% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin 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%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Tamarind Cranberries DV% diff.
Vitamin B1 0.428mg 0.02mg 34%
Iron 2.8mg 0.4mg 30%
Magnesium 92mg 22%
Fiber 5.1g 20%
Vitamin C 3.5mg 21mg 19%
Potassium 628mg 18%
Carbs 62.5g 12.2g 17%
Phosphorus 113mg 21mg 13%
Vitamin B3 1.938mg 0.4mg 10%
Copper 0.086mg 10%
Calories 239kcal 55kcal 9%
Vitamin B2 0.152mg 0.08mg 6%
Vitamin B6 0.066mg 5%
Calcium 74mg 26mg 5%
Protein 2.8g 0.4g 5%
Folate 14µg 4%
Vitamin B5 0.143mg 3%
Vitamin K 2.8µg 2%
Choline 8.6mg 2%
Selenium 1.3µg 2%
Vitamin E 0.1mg 1%
Sodium 28mg 1%
Saturated fat 0.272g 1%
Zinc 0.1mg 1%
Fats 0.6g 0.5g 0%
Net carbs 57.4g 12.2g N/A
Sugar 38.8g N/A
Vitamin A 2µg 0%
Monounsaturated fat 0.181g 0%
Polyunsaturated fat 0.059g 0%
Tryptophan 0.018mg 0%
Lysine 0.139mg 0%
Methionine 0.014mg 0%

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%

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. Cranberries - 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.