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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 RAE, 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
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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 Calcium +34.5%
Contains more Magnesium +187.5%
Contains more Phosphorus +59.2%
Contains more Potassium +85%
Contains less Sodium -64.3%
Contains more Zinc +290%
Contains more Copper +298.8%
Contains more Selenium +69.2%
Equal in Iron - 2.66
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 105% 66% 49% 56% 4% 3% 29% 0% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Calcium +34.5%
Contains more Magnesium +187.5%
Contains more Phosphorus +59.2%
Contains more Potassium +85%
Contains less Sodium -64.3%
Contains more Zinc +290%
Contains more Copper +298.8%
Contains more Selenium +69.2%
Equal in Iron - 2.66

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 C +250%
Contains more Vitamin B1 +2753.3%
Contains more Vitamin B2 +105.4%
Contains more Folate +40%
Contains more Vitamin A +11913.3%
Contains more Vitamin E +4230%
Contains more Vitamin B3 +33.6%
Contains more Vitamin B5 +260.8%
Contains more Vitamin B6 +116.7%
Contains more Choline +61.6%
Contains more Vitamin K +10.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 2% 0% 12% 108% 36% 37% 9% 16% 11% 0% 5% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8% 8%
Contains more Vitamin C +250%
Contains more Vitamin B1 +2753.3%
Contains more Vitamin B2 +105.4%
Contains more Folate +40%
Contains more Vitamin A +11913.3%
Contains more Vitamin E +4230%
Contains more Vitamin B3 +33.6%
Contains more Vitamin B5 +260.8%
Contains more Vitamin B6 +116.7%
Contains more Choline +61.6%
Contains more Vitamin K +10.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +17.6%
Contains more Protein +21.1%
Equal in Carbs - 62.64
Equal in Water - 30.89
Equal in Other - 2.57
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 Fats +17.6%
Contains more Protein +21.1%
Equal in Carbs - 62.64
Equal in Water - 30.89
Equal in Other - 2.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +144.6%
Contains less Saturated Fat -93.8%
Contains more Polyunsaturated fat +25.4%
53% 35% 12%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.181 g
Polyunsaturated fat: 0.059 g
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +144.6%
Contains less Saturated Fat -93.8%
Contains more Polyunsaturated 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
Net carbs 57.4g 55.34g Tamarind
Protein 2.8g 3.39g Dried fruit
Fats 0.6g 0.51g Tamarind
Carbs 62.5g 62.64g Dried fruit
Calories 239kcal 241kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 38.8g 53.44g Tamarind
Fiber 5.1g 7.3g Dried fruit
Calcium 74mg 55mg Tamarind
Iron 2.8mg 2.66mg Tamarind
Magnesium 92mg 32mg Tamarind
Phosphorus 113mg 71mg Tamarind
Potassium 628mg 1162mg Dried fruit
Sodium 28mg 10mg Dried fruit
Zinc 0.1mg 0.39mg Dried fruit
Copper 0.086mg 0.343mg Dried fruit
Manganese 0.235mg Dried fruit
Selenium 1.3µg 2.2µg Dried fruit
Vitamin A 30IU 3604IU Dried fruit
Vitamin A RAE 2µg 180µg Dried fruit
Vitamin E 0.1mg 4.33mg Dried fruit
Vitamin C 3.5mg 1mg Tamarind
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
Folate 14µg 10µg Tamarind
Choline 8.6mg 13.9mg Dried fruit
Vitamin K 2.8µg 3.1µg 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
Saturated Fat 0.272g 0.017g Dried fruit
Monounsaturated Fat 0.181g 0.074g Tamarind
Polyunsaturated fat 0.059g 0.074g Dried fruit

Which food is preferable for your diet?

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