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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
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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 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%
Equal in Potassium - 656
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 23% 105% 66% 49% 56% 4% 3% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
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%
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 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
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%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose g 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
Vitamin A 30IU 10IU Tamarind
Vitamin E 0.1mg 0.05mg Tamarind
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 2.8µg 2.7µg Tamarind
Tryptophan 0.018mg 0.012mg Tamarind
Threonine mg 0.043mg Dates
Isoleucine mg 0.049mg Dates
Leucine mg 0.084mg Dates
Lysine 0.139mg 0.066mg Tamarind
Methionine 0.014mg 0.022mg Dates
Phenylalanine mg 0.05mg Dates
Valine mg 0.071mg Dates
Histidine mg 0.032mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
17%
Tamarind
15%
Dates
Carbohydrates
63%
Tamarind
75%
Dates
Fats
3%
Tamarind
2%
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.