Tamarind vs. Elderberry — In-Depth Nutrition Comparison
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Significant differences between tamarind and elderberries
- Tamarind has more vitamin B1, magnesium, iron, phosphorus, potassium, vitamin B3, and vitamin B2; however, elderberries are richer in vitamin C, vitamin B6, and fiber.
- Elderberries cover your daily vitamin C needs 36% more than tamarind.
- Elderberries have 18 times less magnesium than tamarind. Tamarind has 92mg of magnesium, while elderberries have 5mg.
Specific food types used in this comparison are Tamarinds, raw and Elderberries, raw.
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 MagnesiumMagnesium | +1740% |
| Contains more CalciumCalcium | +94.7% |
| Contains more PotassiumPotassium | +124.3% |
| Contains more IronIron | +75% |
| Contains more CopperCopper | +41% |
| Contains more PhosphorusPhosphorus | +189.7% |
| Contains more SeleniumSelenium | +116.7% |
| Contains less SodiumSodium | -78.6% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +511.4% |
| Contains more Vitamin B2Vitamin B2 | +153.3% |
| Contains more Vitamin B3Vitamin B3 | +287.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +133.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +928.6% |
| Contains more Vitamin AVitamin A | +1400% |
| Contains more Vitamin B6Vitamin B6 | +248.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.8 g
Fats:
0.6 g
Carbs:
62.5 g
Water:
31.4 g
Other:
2.7 g
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
| Contains more ProteinProtein | +324.2% |
| Contains more FatsFats | +20% |
| Contains more CarbsCarbs | +239.7% |
| Contains more OtherOther | +321.9% |
| Contains more WaterWater | +154.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.272 g
Monounsaturated fat:
Mono. Fat
0.181 g
Polyunsaturated fat:
Poly. Fat
0.059 g
Saturated fat:
Sat. Fat
0.023 g
Monounsaturated fat:
Mono. Fat
0.08 g
Polyunsaturated fat:
Poly. Fat
0.247 g
| Contains more Mono. FatMonounsaturated fat | +126.3% |
| Contains less Sat. FatSaturated fat | -91.5% |
| Contains more Poly. FatPolyunsaturated fat | +318.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 3.5mg | 36mg | 36% |
| Vitamin B1 | 0.428mg | 0.07mg | 30% |
| Magnesium | 92mg | 5mg | 21% |
| Carbs | 62.5g | 18.4g | 15% |
| Iron | 2.8mg | 1.6mg | 15% |
| Vitamin B6 | 0.066mg | 0.23mg | 13% |
| Phosphorus | 113mg | 39mg | 11% |
| Potassium | 628mg | 280mg | 10% |
| Vitamin B3 | 1.938mg | 0.5mg | 9% |
| Fiber | 5.1g | 7g | 8% |
| Calories | 239kcal | 73kcal | 8% |
| Vitamin B2 | 0.152mg | 0.06mg | 7% |
| Protein | 2.8g | 0.66g | 4% |
| Calcium | 74mg | 38mg | 4% |
| Vitamin A | 2µg | 30µg | 3% |
| Copper | 0.086mg | 0.061mg | 3% |
| Folate | 14µg | 6µg | 2% |
| Choline | 8.6mg | 2% | |
| Vitamin K | 2.8µg | 2% | |
| Polyunsaturated fat | 0.059g | 0.247g | 1% |
| Sodium | 28mg | 6mg | 1% |
| Vitamin E | 0.1mg | 1% | |
| Selenium | 1.3µg | 0.6µg | 1% |
| Saturated fat | 0.272g | 0.023g | 1% |
| Fats | 0.6g | 0.5g | 0% |
| Net carbs | 57.4g | 11.4g | N/A |
| Sugar | 38.8g | N/A | |
| Zinc | 0.1mg | 0.11mg | 0% |
| Vitamin B5 | 0.143mg | 0.14mg | 0% |
| Monounsaturated fat | 0.181g | 0.08g | 0% |
| Tryptophan | 0.018mg | 0.013mg | 0% |
| Threonine | 0.027mg | 0% | |
| Isoleucine | 0.027mg | 0% | |
| Leucine | 0.06mg | 0% | |
| Lysine | 0.139mg | 0.026mg | 0% |
| Methionine | 0.014mg | 0.014mg | 0% |
| Phenylalanine | 0.04mg | 0% | |
| Valine | 0.033mg | 0% | |
| Histidine | 0.015mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
34%
14%
Comparison summary
Which food is richer in minerals?
Tamarind is relatively richer in minerals
Which food is richer in vitamins?
Tamarind is relatively richer in vitamins
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 38.8g)
Which food contains less Sodium?
Elderberry contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Elderberry is lower in Saturated fat (difference - 0.249g)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 23)
Which food is cheaper?
Elderberry is cheaper (difference - $3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)