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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" chart 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%
Equal in Iron - 2.66
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 23% 105% 66% 49% 56% 4% 3% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
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%
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" chart 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 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 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 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 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 Vitamin K +10.7%

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 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 g 0.35g Dried fruit
Fructose g 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
Vitamin A 30IU 3604IU Dried fruit
Vitamin E 0.1mg 4.33mg Dried fruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 2.8µg 3.1µg Dried fruit
Tryptophan 0.018mg 0.016mg Tamarind
Threonine mg 0.073mg Dried fruit
Isoleucine mg 0.063mg Dried fruit
Leucine mg 0.105mg Dried fruit
Lysine 0.139mg 0.083mg Tamarind
Methionine 0.014mg 0.015mg Dried fruit
Phenylalanine mg 0.062mg Dried fruit
Valine mg 0.078mg Dried fruit
Histidine mg 0.047mg Dried fruit
Cholesterol 0mg 0mg
Trans Fat 0g g 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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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
38
Dried fruit
Mineral Summary Score
41
Tamarind
50
Dried fruit

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
20%
Dried fruit
Carbohydrates
63%
Tamarind
63%
Dried fruit
Fats
3%
Tamarind
2%
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

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. 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.