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Avocado vs. Tamarind — In-Depth Nutrition Comparison

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How are Avocado and Tamarind different?

  • Avocado is higher in Vitamin B5, Folate, Vitamin K, Vitamin B6, Vitamin E , and Copper, however, Tamarind is richer in Vitamin B1, Iron, and Magnesium.
  • Daily need coverage for Vitamin B1 from Tamarind is 30% higher.
  • Avocado contains 21 times more Vitamin E than Tamarind. While Avocado contains 2.07mg of Vitamin E , Tamarind contains only 0.1mg.
  • Tamarind has less Saturated Fat.

Avocados, raw, all commercial varieties and Tamarinds, raw are the varieties used in this article.

Infographic

Avocado vs Tamarind infographic
Infographic link

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 less Sodium -75%
Contains more Zinc +540%
Contains more Copper +120.9%
Contains more Calcium +516.7%
Contains more Iron +409.1%
Contains more Magnesium +217.2%
Contains more Phosphorus +117.3%
Contains more Potassium +29.5%
Contains more Selenium +225%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 105% 66% 49% 56% 4% 3% 29% 0% 8%
Contains less Sodium -75%
Contains more Zinc +540%
Contains more Copper +120.9%
Contains more Calcium +516.7%
Contains more Iron +409.1%
Contains more Magnesium +217.2%
Contains more Phosphorus +117.3%
Contains more Potassium +29.5%
Contains more Selenium +225%

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 A +386.7%
Contains more Vitamin E +1970%
Contains more Vitamin C +185.7%
Contains more Vitamin B5 +871.3%
Contains more Vitamin B6 +289.4%
Contains more Folate +478.6%
Contains more Vitamin K +650%
Contains more Vitamin B1 +538.8%
Contains more Vitamin B2 +16.9%
Contains more Vitamin B3 +11.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
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%
Contains more Vitamin A +386.7%
Contains more Vitamin E +1970%
Contains more Vitamin C +185.7%
Contains more Vitamin B5 +871.3%
Contains more Vitamin B6 +289.4%
Contains more Folate +478.6%
Contains more Vitamin K +650%
Contains more Vitamin B1 +538.8%
Contains more Vitamin B2 +16.9%
Contains more Vitamin B3 +11.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +2343.3%
Contains more Water +133.2%
Contains more Protein +40%
Contains more Carbs +632.7%
Contains more Other +70.9%
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 g
Contains more Fats +2343.3%
Contains more Water +133.2%
Contains more Protein +40%
Contains more Carbs +632.7%
Contains more Other +70.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +5313.8%
Contains more Polyunsaturated fat +2978%
Contains less Saturated Fat -87.2%
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
53% 35% 12%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.181 g
Polyunsaturated fat: 0.059 g
Contains more Monounsaturated Fat +5313.8%
Contains more Polyunsaturated fat +2978%
Contains less Saturated Fat -87.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado Tamarind
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Avocado Tamarind Opinion
Net carbs 1.83g 57.4g Tamarind
Protein 2g 2.8g Tamarind
Fats 14.66g 0.6g Avocado
Carbs 8.53g 62.5g Tamarind
Calories 160kcal 239kcal Tamarind
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g 38.8g Avocado
Fiber 6.7g 5.1g Avocado
Calcium 12mg 74mg Tamarind
Iron 0.55mg 2.8mg Tamarind
Magnesium 29mg 92mg Tamarind
Phosphorus 52mg 113mg Tamarind
Potassium 485mg 628mg Tamarind
Sodium 7mg 28mg Avocado
Zinc 0.64mg 0.1mg Avocado
Copper 0.19mg 0.086mg Avocado
Manganese 0.142mg Avocado
Selenium 0.4µg 1.3µg Tamarind
Vitamin A 146IU 30IU Avocado
Vitamin A RAE 7µg 2µg Avocado
Vitamin E 2.07mg 0.1mg Avocado
Vitamin C 10mg 3.5mg Avocado
Vitamin B1 0.067mg 0.428mg Tamarind
Vitamin B2 0.13mg 0.152mg Tamarind
Vitamin B3 1.738mg 1.938mg Tamarind
Vitamin B5 1.389mg 0.143mg Avocado
Vitamin B6 0.257mg 0.066mg Avocado
Folate 81µg 14µg Avocado
Vitamin K 21µg 2.8µg Avocado
Tryptophan 0.025mg 0.018mg Avocado
Threonine 0.073mg Avocado
Isoleucine 0.084mg Avocado
Leucine 0.143mg Avocado
Lysine 0.132mg 0.139mg Tamarind
Methionine 0.038mg 0.014mg Avocado
Phenylalanine 0.097mg Avocado
Valine 0.107mg Avocado
Histidine 0.049mg Avocado
Saturated Fat 2.126g 0.272g Tamarind
Monounsaturated Fat 9.799g 0.181g Avocado
Polyunsaturated fat 1.816g 0.059g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Tamarind
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
35%
Avocado
20%
Tamarind
Minerals Daily Need Coverage Score
21%
Avocado
34%
Tamarind

Comparison summary

Which food is lower in Saturated Fat?
Tamarind
Tamarind is lower in Saturated Fat (difference - 1.854g)
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Tamarind
Tamarind is relatively richer in minerals
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 38.14g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 21mg)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $2.2)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/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.