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Tamarind vs. Dates — In-Depth Nutrition Comparison

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How are Tamarind and Dates different?

  • Tamarind is higher in Vitamin B1, Iron, Magnesium, Phosphorus, and Vitamin B2, however, Dates are richer in Copper, Fiber, Vitamin B5, and Vitamin B6.
  • Daily need coverage for Vitamin B1 from Tamarind is 31% higher.
  • Tamarind contains 3 times more Iron than Dates . While Tamarind contains 2.8mg of Iron, Dates contain only 1.02mg.

Tamarinds, raw and Dates, deglet noor are the varieties used in this article.

Infographic

Tamarind vs Dates 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.
Tamarind
Tamarind
4
:
6
Dates
Dates
Contains more Calcium +89.7%
Contains more Iron +174.5%
Contains more Magnesium +114%
Contains more Phosphorus +82.3%
Contains less Sodium -92.9%
Contains more Zinc +190%
Contains more Copper +139.5%
Contains more Selenium +130.8%
Equal in Potassium - 656
Tamarind
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 105% 66% 49% 56% 4% 3% 29% 0% 8%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Calcium +89.7%
Contains more Iron +174.5%
Contains more Magnesium +114%
Contains more Phosphorus +82.3%
Contains less Sodium -92.9%
Contains more Zinc +190%
Contains more Copper +139.5%
Contains more Selenium +130.8%
Equal in Potassium - 656

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.
Tamarind
Tamarind
7
:
3
Dates
Dates
Contains more Vitamin A +200%
Contains more Vitamin E +100%
Contains more Vitamin C +775%
Contains more Vitamin B1 +723.1%
Contains more Vitamin B2 +130.3%
Contains more Vitamin B3 +52.1%
Contains more Vitamin B5 +311.9%
Contains more Vitamin B6 +150%
Contains more Folate +35.7%
Equal in Vitamin K - 2.7
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%
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin A +200%
Contains more Vitamin E +100%
Contains more Vitamin C +775%
Contains more Vitamin B1 +723.1%
Contains more Vitamin B2 +130.3%
Contains more Vitamin B3 +52.1%
Contains more Vitamin B5 +311.9%
Contains more Vitamin B6 +150%
Contains more Folate +35.7%
Equal in Vitamin K - 2.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamarind
Tamarind
4
:
1
Dates
Dates
Contains more Protein +14.3%
Contains more Fats +53.8%
Contains more Water +52.9%
Contains more Other +68.8%
Contains more Carbs +20%
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
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more Protein +14.3%
Contains more Fats +53.8%
Contains more Water +52.9%
Contains more Other +68.8%
Contains more Carbs +20%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamarind
Tamarind
2
:
1
Dates
Dates
Contains more Monounsaturated Fat +402.8%
Contains more Polyunsaturated fat +210.5%
Contains less Saturated Fat -88.2%
Tamarind
53% 35% 12%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.181 g
Polyunsaturated fat: 0.059 g
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Monounsaturated Fat +402.8%
Contains more Polyunsaturated fat +210.5%
Contains less Saturated Fat -88.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamarind Dates Opinion
Net carbs 57.4g 67.03g Dates
Protein 2.8g 2.45g Tamarind
Fats 0.6g 0.39g Tamarind
Carbs 62.5g 75.03g Dates
Calories 239kcal 282kcal Dates
Fructose 19.56g Dates
Sugar 38.8g 63.35g Tamarind
Fiber 5.1g 8g Dates
Calcium 74mg 39mg Tamarind
Iron 2.8mg 1.02mg Tamarind
Magnesium 92mg 43mg Tamarind
Phosphorus 113mg 62mg Tamarind
Potassium 628mg 656mg Dates
Sodium 28mg 2mg Dates
Zinc 0.1mg 0.29mg Dates
Copper 0.086mg 0.206mg Dates
Manganese 0.262mg Dates
Selenium 1.3µg 3µg Dates
Vitamin A 30IU 10IU Tamarind
Vitamin A RAE 2µg 0µg Tamarind
Vitamin E 0.1mg 0.05mg Tamarind
Vitamin C 3.5mg 0.4mg Tamarind
Vitamin B1 0.428mg 0.052mg Tamarind
Vitamin B2 0.152mg 0.066mg Tamarind
Vitamin B3 1.938mg 1.274mg Tamarind
Vitamin B5 0.143mg 0.589mg Dates
Vitamin B6 0.066mg 0.165mg Dates
Folate 14µg 19µg Dates
Vitamin K 2.8µg 2.7µg Tamarind
Tryptophan 0.018mg 0.012mg Tamarind
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.139mg 0.066mg Tamarind
Methionine 0.014mg 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
Saturated Fat 0.272g 0.032g Dates
Monounsaturated Fat 0.181g 0.036g Tamarind
Polyunsaturated fat 0.059g 0.019g Tamarind

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamarind Dates
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
20%
Tamarind
12%
Dates
Minerals Daily Need Coverage Score
34%
Tamarind
29%
Dates

Comparison summary

Which food is lower in Sugar?
Tamarind
Tamarind is lower in Sugar (difference - 24.55g)
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 19)
Which food is richer in vitamins?
Tamarind
Tamarind is relatively richer in vitamins
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.24g)
Which food is cheaper?
Dates
Dates 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.

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.