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  6. Tamarind vs. Dried fruit

Tamarind vs. Dried fruit — In-Depth Nutrition Comparison

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The main differences between Tamarind and Dried fruit

  • Tamarind has more Vitamin B1, Magnesium, Phosphorus, and Vitamin B2, however, Dried fruit has more Copper, Vitamin E, Vitamin A, Potassium, Fiber, and Vitamin B5.
  • Daily need coverage for Vitamin B1 from Tamarind is 34% higher.
  • Dried fruit has 3 times less Magnesium than Tamarind. Tamarind has 92mg of Magnesium, while Dried fruit has 32mg.

Food types used in this article are Tamarinds, raw and Apricots, dried, sulfured, uncooked.

Infographic

Tamarind vs Dried fruit 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +187.5%
Contains more CalciumCalcium +34.5%
Contains more PhosphorusPhosphorus +59.2%
Contains more PotassiumPotassium +85%
Contains more CopperCopper +298.8%
Contains more ZincZinc +290%
Contains less SodiumSodium -64.3%
Contains more SeleniumSelenium +69.2%
~equal in Iron ~2.66mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 12% 1.8% 2% 0% 107% 35% 36% 8.6% 15% 0% 7% 11% 4.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin B1Vitamin B1 +2753.3%
Contains more Vitamin B2Vitamin B2 +105.4%
Contains more FolateFolate +40%
Contains more Vitamin AVitamin A +11913.3%
Contains more Vitamin EVitamin E +4230%
Contains more Vitamin B3Vitamin B3 +33.6%
Contains more Vitamin B5Vitamin B5 +260.8%
Contains more Vitamin B6Vitamin B6 +116.7%
Contains more Vitamin KVitamin K +10.7%
Contains more CholineCholine +61.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more FatsFats +17.6%
Contains more ProteinProtein +21.1%
~equal in Carbs ~62.64g
~equal in Water ~30.89g
~equal in Other ~2.57g

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
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated Fat +144.6%
Contains less Sat. FatSaturated Fat -93.8%
Contains more Poly. FatPolyunsaturated fat +25.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tamarind Dried fruit
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tamarind Dried fruit Opinion
Calories 239kcal 241kcal Dried fruit
Protein 2.8g 3.39g Dried fruit
Fats 0.6g 0.51g Tamarind
Vitamin C 3.5mg 1mg Tamarind
Net carbs 57.4g 55.34g Tamarind
Carbs 62.5g 62.64g Dried fruit
Magnesium 92mg 32mg Tamarind
Calcium 74mg 55mg Tamarind
Potassium 628mg 1162mg Dried fruit
Iron 2.8mg 2.66mg Tamarind
Sugar 38.8g 53.44g Tamarind
Fiber 5.1g 7.3g Dried fruit
Copper 0.086mg 0.343mg Dried fruit
Zinc 0.1mg 0.39mg Dried fruit
Starch 0.35g Dried fruit
Phosphorus 113mg 71mg Tamarind
Sodium 28mg 10mg Dried fruit
Vitamin A 30IU 3604IU Dried fruit
Vitamin A 2µg 180µg Dried fruit
Vitamin E 0.1mg 4.33mg Dried fruit
Manganese 0.235mg Dried fruit
Selenium 1.3µg 2.2µg Dried fruit
Vitamin B1 0.428mg 0.015mg Tamarind
Vitamin B2 0.152mg 0.074mg Tamarind
Vitamin B3 1.938mg 2.589mg Dried fruit
Vitamin B5 0.143mg 0.516mg Dried fruit
Vitamin B6 0.066mg 0.143mg Dried fruit
Vitamin K 2.8µg 3.1µg Dried fruit
Folate 14µg 10µg Tamarind
Choline 8.6mg 13.9mg Dried fruit
Saturated Fat 0.272g 0.017g Dried fruit
Monounsaturated Fat 0.181g 0.074g Tamarind
Polyunsaturated fat 0.059g 0.074g Dried fruit
Tryptophan 0.018mg 0.016mg Tamarind
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.139mg 0.083mg Tamarind
Methionine 0.014mg 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamarind Dried fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Tamarind
36%
Dried fruit
Minerals Daily Need Coverage Score
34%
Tamarind
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Tamarind
Tamarind is lower in Sugar (difference - 14.64g)
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 8)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.255g)
Which food is cheaper?
Dried fruit
Dried fruit 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.
Which food is richer in vitamins?
?
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

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.