Tamarind vs. Dates — In-Depth Nutrition Comparison
Compare
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 for tamarind is 31% higher.
- Tamarind contains 3 times more iron than dates. While tamarind contains 2.8mg of iron, dates contain only 1.02mg.
- Tamarind has a lower glycemic index (23) than dates (42).
Tamarinds, raw and Dates, deglet noor are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +114% |
| Contains more CalciumCalcium | +89.7% |
| Contains more IronIron | +174.5% |
| Contains more PhosphorusPhosphorus | +82.3% |
| Contains more CopperCopper | +139.5% |
| Contains more ZincZinc | +190% |
| Contains less SodiumSodium | -92.9% |
| Contains more SeleniumSelenium | +130.8% |
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.
| Contains more Vitamin CVitamin C | +775% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B1Vitamin B1 | +723.1% |
| Contains more Vitamin B2Vitamin B2 | +130.3% |
| Contains more Vitamin B3Vitamin B3 | +52.1% |
| Contains more CholineCholine | +36.5% |
| Contains more Vitamin B5Vitamin B5 | +311.9% |
| Contains more Vitamin B6Vitamin B6 | +150% |
| Contains more FolateFolate | +35.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +14.3% |
| Contains more FatsFats | +53.8% |
| Contains more WaterWater | +52.9% |
| Contains more OtherOther | +68.8% |
| Contains more CarbsCarbs | +20% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +402.8% |
| Contains more Poly. FatPolyunsaturated fat | +210.5% |
| Contains less Sat. FatSaturated 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.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.428mg | 0.052mg | 31% |
| Fructose | 19.56g | 24% | |
| Iron | 2.8mg | 1.02mg | 22% |
| Copper | 0.086mg | 0.206mg | 13% |
| Magnesium | 92mg | 43mg | 12% |
| Fiber | 5.1g | 8g | 12% |
| Manganese | 0.262mg | 11% | |
| Vitamin B5 | 0.143mg | 0.589mg | 9% |
| Vitamin B6 | 0.066mg | 0.165mg | 8% |
| Vitamin B2 | 0.152mg | 0.066mg | 7% |
| Phosphorus | 113mg | 62mg | 7% |
| Carbs | 62.5g | 75.03g | 4% |
| Calcium | 74mg | 39mg | 4% |
| Vitamin B3 | 1.938mg | 1.274mg | 4% |
| Vitamin C | 3.5mg | 0.4mg | 3% |
| Selenium | 1.3µg | 3µg | 3% |
| Calories | 239kcal | 282kcal | 2% |
| Zinc | 0.1mg | 0.29mg | 2% |
| Saturated fat | 0.272g | 0.032g | 1% |
| Sodium | 28mg | 2mg | 1% |
| Protein | 2.8g | 2.45g | 1% |
| Potassium | 628mg | 656mg | 1% |
| Folate | 14µg | 19µg | 1% |
| Fats | 0.6g | 0.39g | 0% |
| Net carbs | 57.4g | 67.03g | N/A |
| Sugar | 38.8g | 63.35g | N/A |
| Vitamin A | 2µg | 0µg | 0% |
| Vitamin E | 0.1mg | 0.05mg | 0% |
| Vitamin K | 2.8µg | 2.7µg | 0% |
| Choline | 8.6mg | 6.3mg | 0% |
| Monounsaturated fat | 0.181g | 0.036g | 0% |
| Polyunsaturated fat | 0.059g | 0.019g | 0% |
| Tryptophan | 0.018mg | 0.012mg | 0% |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.139mg | 0.066mg | 0% |
| Methionine | 0.014mg | 0.022mg | 0% |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
12%
Minerals Daily Need Coverage Score
34%
29%
Comparison summary
Which food is lower in Sugar?
Tamarind is lower in Sugar (difference - 24.55g)
Which food is lower in glycemic index?
Tamarind is lower in glycemic index (difference - 19)
Which food is richer in vitamins?
Tamarind is relatively richer in vitamins
Which food contains less Sodium?
Dates contains less Sodium (difference - 26mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 0.24g)
Which food is cheaper?
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.