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Tamarind vs. Pomegranate — In-Depth Nutrition Comparison

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How are tamarind and pomegranate different?

  • Tamarind is richer in iron, vitamin B1, magnesium, potassium, phosphorus, vitamin B3, and vitamin B2, while pomegranate is higher in vitamin K, copper, and vitamin C.
  • Tamarind covers your daily need for iron, 31% more than pomegranate.
  • Tamarind contains 8 times more magnesium than pomegranate. Tamarind contains 92mg of magnesium, while pomegranate contains 12mg.

Tamarinds, raw and Pomegranates, raw types were used in this article.

Infographic

Tamarind vs Pomegranate 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.
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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +666.7%
Contains more CalciumCalcium +640%
Contains more PotassiumPotassium +166.1%
Contains more IronIron +833.3%
Contains more PhosphorusPhosphorus +213.9%
Contains more SeleniumSelenium +160%
Contains more CopperCopper +83.7%
Contains more ZincZinc +250%
Contains less SodiumSodium -89.3%

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% 0.67% 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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +538.8%
Contains more Vitamin B2Vitamin B2 +186.8%
Contains more Vitamin B3Vitamin B3 +561.4%
Contains more CholineCholine +13.2%
Contains more Vitamin CVitamin C +191.4%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B5Vitamin B5 +163.6%
Contains more Vitamin B6Vitamin B6 +13.6%
Contains more Vitamin KVitamin K +485.7%
Contains more FolateFolate +171.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tamarind Pomegranate DV% diff.
Iron 2.8mg 0.3mg 31%
Vitamin B1 0.428mg 0.067mg 30%
Magnesium 92mg 12mg 19%
Carbs 62.5g 18.7g 15%
Potassium 628mg 236mg 12%
Vitamin K 2.8µg 16.4µg 11%
Phosphorus 113mg 36mg 11%
Vitamin B3 1.938mg 0.293mg 10%
Copper 0.086mg 0.158mg 8%
Vitamin B2 0.152mg 0.053mg 8%
Calories 239kcal 83kcal 8%
Vitamin C 3.5mg 10.2mg 7%
Calcium 74mg 10mg 6%
Folate 14µg 38µg 6%
Manganese 0.119mg 5%
Vitamin B5 0.143mg 0.377mg 5%
Fiber 5.1g 4g 4%
Vitamin E 0.1mg 0.6mg 3%
Protein 2.8g 1.67g 2%
Zinc 0.1mg 0.35mg 2%
Selenium 1.3µg 0.5µg 1%
Sodium 28mg 3mg 1%
Vitamin B6 0.066mg 0.075mg 1%
Fats 0.6g 1.17g 1%
Saturated fat 0.272g 0.12g 1%
Net carbs 57.4g 14.7g N/A
Sugar 38.8g 13.67g N/A
Vitamin A 2µg 0µg 0%
Choline 8.6mg 7.6mg 0%
Monounsaturated fat 0.181g 0.093g 0%
Polyunsaturated fat 0.059g 0.079g 0%
Tryptophan 0.018mg 0%
Lysine 0.139mg 0%
Methionine 0.014mg 0%

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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +67.7%
Contains more CarbsCarbs +234.2%
Contains more OtherOther +409.4%
Contains more FatsFats +95%
Contains more WaterWater +148.2%

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +94.6%
Contains less Sat. FatSaturated fat -55.9%
Contains more Poly. FatPolyunsaturated fat +33.9%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.