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Tamarind vs Prune - In-Depth Nutrition Comparison

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Summary of differences between Tamarind and Prune

  • Tamarind has more Vitamin B1, Iron, Magnesium, and Phosphorus, while Prune has more Vitamin K, Copper, Vitamin B6, Fiber, and Vitamin B5.
  • Prune covers your daily need of Vitamin K 47% more than Tamarind.
  • Tamarind contains 8 times more Vitamin B1 than Prune. While Tamarind contains 0.428mg of Vitamin B1, Prune contains only 0.051mg.

These are the specific foods used in this comparison Tamarinds, raw and Plums, dried (prunes), uncooked.

Infographic

Tamarind vs Prune 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
:
4
Prune
Contains more Iron +201.1%
Contains more Calcium +72.1%
Contains more Magnesium +124.4%
Contains more Phosphorus +63.8%
Contains more Potassium +16.6%
Contains more Copper +226.7%
Contains more Zinc +340%
Contains less Sodium -92.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 105% 23% 56% 66% 29% 3% 49% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 35% 13% 65% 30% 94% 12% 30% 1%
Contains more Iron +201.1%
Contains more Calcium +72.1%
Contains more Magnesium +124.4%
Contains more Phosphorus +63.8%
Contains more Potassium +16.6%
Contains more Copper +226.7%
Contains more Zinc +340%
Contains less Sodium -92.9%

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
:
6
Prune
Contains more Vitamin C +483.3%
Contains more Vitamin B1 +739.2%
Contains more Folate +250%
Contains more Vitamin A +2503.3%
Contains more Vitamin E +330%
Contains more Vitamin B2 +22.4%
Contains more Vitamin B5 +195.1%
Contains more Vitamin B6 +210.6%
Contains more Vitamin K +2025%
Equal in Vitamin B3 - 1.882
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 12% 2% 2% 0% 108% 36% 37% 9% 16% 0% 7% 11%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 47% 9% 0% 13% 43% 36% 26% 48% 0% 149% 3%
Contains more Vitamin C +483.3%
Contains more Vitamin B1 +739.2%
Contains more Folate +250%
Contains more Vitamin A +2503.3%
Contains more Vitamin E +330%
Contains more Vitamin B2 +22.4%
Contains more Vitamin B5 +195.1%
Contains more Vitamin B6 +210.6%
Contains more Vitamin K +2025%
Equal in Vitamin B3 - 1.882

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 Prune
Lower in glycemic index ok
Lower in Sugar 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 Prune Opinion
Calories 239kcal 240kcal Prune
Protein 2.8g 2.18g Tamarind
Fats 0.6g 0.38g Tamarind
Vitamin C 3.5mg 0.6mg Tamarind
Net carbs 57.4g 56.78g Tamarind
Carbs 62.5g 63.88g Prune
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.8mg 0.93mg Tamarind
Calcium 74mg 43mg Tamarind
Potassium 628mg 732mg Prune
Magnesium 92mg 41mg Tamarind
Sugar 38.8g 38.13g Prune
Fiber 5.1g 7.1g Prune
Copper 0.086mg 0.281mg Prune
Zinc 0.1mg 0.44mg Prune
Starch g 5.11g Prune
Phosphorus 113mg 69mg Tamarind
Sodium 28mg 2mg Prune
Vitamin A 30IU 781IU Prune
Vitamin E 0.1mg 0.43mg Prune
Vitamin D 0µg 0µg
Vitamin B1 0.428mg 0.051mg Tamarind
Vitamin B2 0.152mg 0.186mg Prune
Vitamin B3 1.938mg 1.882mg Tamarind
Vitamin B5 0.143mg 0.422mg Prune
Vitamin B6 0.066mg 0.205mg Prune
Vitamin B12 0µg 0µg
Vitamin K 2.8µg 59.5µg Prune
Folate 14µg 4µg Tamarind
Trans Fat 0g g Prune
Saturated Fat 0.272g 0.088g Prune
Monounsaturated Fat 0.181g 0.053g Tamarind
Polyunsaturated fat 0.059g 0.062g Prune
Tryptophan 0.018mg 0.025mg Prune
Threonine mg 0.049mg Prune
Isoleucine mg 0.041mg Prune
Leucine mg 0.066mg Prune
Lysine 0.139mg 0.05mg Tamarind
Methionine 0.014mg 0.016mg Prune
Phenylalanine mg 0.052mg Prune
Valine mg 0.056mg Prune
Histidine mg 0.027mg Prune
Fructose g 12.45g Prune

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamarind Prune
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
31
Prune
Mineral Summary Score
41
Tamarind
35
Prune

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
13%
Prune
Carbohydrates
63%
Tamarind
64%
Prune
Fats
3%
Tamarind
2%
Prune

Comparison summary

Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 6)
Which food is lower in Sugar?
Prune
Prune is lower in Sugar (difference - 0.66999999999999g)
Which food contains less Sodium?
Prune
Prune contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Prune
Prune is lower in Saturated Fat (difference - 0.184g)
Which food is cheaper?
Prune
Prune 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. Prune - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.