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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.

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Tamarind vs Dates  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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +174.5%
Contains more Calcium +89.7%
Contains more Magnesium +114%
Contains more Phosphorus +82.3%
Contains more Copper +139.5%
Contains more Zinc +190%
Contains less Sodium -92.9%
Equal in Potassium - 656
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 105% 23% 56% 66% 29% 3% 49% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Contains more Iron +174.5%
Contains more Calcium +89.7%
Contains more Magnesium +114%
Contains more Phosphorus +82.3%
Contains more Copper +139.5%
Contains more Zinc +190%
Contains less Sodium -92.9%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +775%
Contains more Vitamin A +200%
Contains more Vitamin E +100%
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
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 12% 2% 2% 0% 108% 36% 37% 9% 16% 0% 7% 11%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
Contains more Vitamin C +775%
Contains more Vitamin A +200%
Contains more Vitamin E +100%
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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
20
Tamarind
12
Dates
Mineral Summary Score
41
Tamarind
30
Dates

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
17%
Tamarind
15%
Dates
Carbohydrates
63%
Tamarind
75%
Dates
Fats
3%
Tamarind
2%
Dates

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tamarind Dates
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tamarind Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Tamarind
Tamarind contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tamarind Dates Opinion
Calories 239 282 Dates
Protein 2.8 2.45 Tamarind
Fats 0.6 0.39 Tamarind
Vitamin C 3.5 0.4 Tamarind
Carbs 62.5 75.03 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 2.8 1.02 Tamarind
Calcium 74 39 Tamarind
Potassium 628 656 Dates
Magnesium 92 43 Tamarind
Sugars 38.8 63.35 Tamarind
Fiber 5.1 8 Dates
Copper 0.086 0.206 Dates
Zinc 0.1 0.29 Dates
Starch
Phosphorus 113 62 Tamarind
Sodium 28 2 Dates
Vitamin A 30 10 Tamarind
Vitamin E 0.1 0.05 Tamarind
Vitamin D 0 0
Vitamin B1 0.428 0.052 Tamarind
Vitamin B2 0.152 0.066 Tamarind
Vitamin B3 1.938 1.274 Tamarind
Vitamin B5 0.143 0.589 Dates
Vitamin B6 0.066 0.165 Dates
Vitamin B12 0 0
Vitamin K 2.8 2.7 Tamarind
Folate 14 19 Dates
Trans Fat 0 0
Saturated Fat 0.272 0.032 Dates
Monounsaturated Fat 0.181 0.036 Tamarind
Polyunsaturated fat 0.059 0.019 Tamarind
Tryptophan 0.018 0.012 Tamarind
Threonine 0.043 Dates
Isoleucine 0.049 Dates
Leucine 0.084 Dates
Lysine 0.139 0.066 Tamarind
Methionine 0.014 0.022 Dates
Phenylalanine 0.05 Dates
Valine 0.071 Dates
Histidine 0.032 Dates
Fructose 19.56 Dates

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 of 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.