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Tamarind vs. Currant — In-Depth Nutrition Comparison

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What are the main differences between tamarind and currants?

  • Tamarind is richer in vitamin B1, iron, magnesium, vitamin B3, potassium, phosphorus, and vitamin B2, yet currants are richer in vitamin C and vitamin K.
  • Currants' daily need coverage for vitamin C is 42% higher.
  • Tamarind has 19 times more vitamin B3 than currants. Tamarind has 1.938mg of vitamin B3, while currants have 0.1mg.

We used Tamarinds, raw and Currants, red, and white, raw types in this comparison.

Infographic

Tamarind vs Currant infographic
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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 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
Contains more MagnesiumMagnesium +607.7%
Contains more CalciumCalcium +124.2%
Contains more PotassiumPotassium +128.4%
Contains more IronIron +180%
Contains more PhosphorusPhosphorus +156.8%
Contains more SeleniumSelenium +116.7%
Contains more CopperCopper +24.4%
Contains more ZincZinc +130%
Contains less SodiumSodium -96.4%

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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
Contains more Vitamin B1Vitamin B1 +970%
Contains more Vitamin B2Vitamin B2 +204%
Contains more Vitamin B3Vitamin B3 +1838%
Contains more Vitamin B5Vitamin B5 +123.4%
Contains more FolateFolate +75%
Contains more CholineCholine +13.2%
Contains more Vitamin CVitamin C +1071.4%
Contains more Vitamin KVitamin K +292.9%
~equal in Vitamin A ~2µg
~equal in Vitamin E ~0.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.07mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tamarind Currant DV% diff.
Vitamin C 3.5mg 41mg 42%
Vitamin B1 0.428mg 0.04mg 32%
Iron 2.8mg 1mg 23%
Magnesium 92mg 13mg 19%
Carbs 62.5g 13.8g 16%
Vitamin B3 1.938mg 0.1mg 11%
Phosphorus 113mg 44mg 10%
Potassium 628mg 275mg 10%
Calories 239kcal 56kcal 9%
Vitamin B2 0.152mg 0.05mg 8%
Manganese 0.186mg 8%
Vitamin K 2.8µg 11µg 7%
Fructose 3.53g 4%
Calcium 74mg 33mg 4%
Protein 2.8g 1.4g 3%
Fiber 5.1g 4.3g 3%
Folate 14µg 8µg 2%
Vitamin B5 0.143mg 0.064mg 2%
Copper 0.086mg 0.107mg 2%
Zinc 0.1mg 0.23mg 1%
Sodium 28mg 1mg 1%
Saturated fat 0.272g 0.017g 1%
Selenium 1.3µg 0.6µg 1%
Fats 0.6g 0.2g 1%
Net carbs 57.4g 9.5g N/A
Sugar 38.8g 7.37g N/A
Vitamin E 0.1mg 0.1mg 0%
Vitamin A 2µg 2µg 0%
Vitamin B6 0.066mg 0.07mg 0%
Choline 8.6mg 7.6mg 0%
Monounsaturated fat 0.181g 0.028g 0%
Polyunsaturated fat 0.059g 0.088g 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
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more ProteinProtein +100%
Contains more FatsFats +200%
Contains more CarbsCarbs +352.9%
Contains more OtherOther +315.4%
Contains more WaterWater +167.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
53% 35% 12%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.059 g
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +546.4%
Contains less Sat. FatSaturated fat -93.8%
Contains more Poly. FatPolyunsaturated fat +49.2%

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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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.