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  6. Tamarind vs. Dates

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.

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.
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%
Dates
Dates
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
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%
~equal in Potassium ~656mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 12% 0% 0.67% 2% 107% 35% 36% 8.6% 15% 0% 7% 11%
Dates
Dates
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.7µg

All nutrients comparison - raw data values

Nutrient Tamarind Dates 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%
Protein per 100 calories 1.2g 0.87g N/A
Calories per 10 g protein 854kcal 1151kcal N/A
Weight per 100 calories 42g 35g N/A
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
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
Dates
1
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 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
53% 35% 12%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.059 g
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +402.8%
Contains more Poly. FatPolyunsaturated fat +210.5%
Contains less Sat. FatSaturated fat -88.2%

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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. 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.