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 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.
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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.
| 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 Vitamin B5Vitamin B5 | +311.9% |
| Contains more Vitamin B6Vitamin B6 | +150% |
| Contains more FolateFolate | +35.7% |
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% |
| Phosphorus | 113mg | 62mg | 7% |
| Vitamin B2 | 0.152mg | 0.066mg | 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% |
| Protein | 2.8g | 2.45g | 1% |
| Potassium | 628mg | 656mg | 1% |
| Sodium | 28mg | 2mg | 1% |
| Folate | 14µg | 19µg | 1% |
| Saturated fat | 0.272g | 0.032g | 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% |
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% |
