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  6. Prickly pear vs. Tamarind

Prickly pear vs. Tamarind — In-Depth Nutrition Comparison

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How are Prickly pear and Tamarind different?

  • Prickly pear is higher in Vitamin C, however, Tamarind is richer in Vitamin B1, Iron, Phosphorus, Potassium, Vitamin B3, Vitamin B2, and Fiber.
  • Daily need coverage for Vitamin B1 from Tamarind is 35% higher.
  • Prickly pear contains 4 times more Vitamin C than Tamarind. While Prickly pear contains 14mg of Vitamin C, Tamarind contains only 3.5mg.

Prickly pears, raw and Tamarinds, raw are the varieties used in this article.

Infographic

Prickly pear 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.
Prickly pear
Prickly pear
2
:
7
Tamarind
Tamarind
Contains less Sodium -82.1%
Contains more Zinc +20%
Contains more Calcium +32.1%
Contains more Iron +833.3%
Contains more Phosphorus +370.8%
Contains more Potassium +185.5%
Contains more Selenium +116.7%
Equal in Magnesium - 92
Equal in Copper - 0.086
Prickly pear
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 12% 61% 11% 20% 1% 4% 27% 0% 4%
Tamarind
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 105% 66% 49% 56% 4% 3% 29% 0% 8%
Contains less Sodium -82.1%
Contains more Zinc +20%
Contains more Calcium +32.1%
Contains more Iron +833.3%
Contains more Phosphorus +370.8%
Contains more Potassium +185.5%
Contains more Selenium +116.7%
Equal in Magnesium - 92
Equal in Copper - 0.086

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.
Prickly pear
Prickly pear
2
:
9
Tamarind
Tamarind
Contains more Vitamin A +43.3%
Contains more Vitamin C +300%
Contains more Vitamin B1 +2957.1%
Contains more Vitamin B2 +153.3%
Contains more Vitamin B3 +321.3%
Contains more Folate +133.3%
Equal in Vitamin B6 - 0.066
Prickly pear
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 47% 4% 14% 9% 0% 14% 5% 0% 0%
Tamarind
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 +43.3%
Contains more Vitamin C +300%
Contains more Vitamin B1 +2957.1%
Contains more Vitamin B2 +153.3%
Contains more Vitamin B3 +321.3%
Contains more Folate +133.3%
Equal in Vitamin B6 - 0.066

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prickly pear
Prickly pear
1
:
4
Tamarind
Tamarind
Contains more Water +178.8%
Contains more Protein +283.6%
Contains more Fats +17.6%
Contains more Carbs +553.1%
Contains more Other +64.6%
Prickly pear
10% 88%
Protein: 0.73 g
Fats: 0.51 g
Carbs: 9.57 g
Water: 87.55 g
Other: 1.64 g
Tamarind
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 Water +178.8%
Contains more Protein +283.6%
Contains more Fats +17.6%
Contains more Carbs +553.1%
Contains more Other +64.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prickly pear
Prickly pear
2
:
1
Tamarind
Tamarind
Contains less Saturated Fat -75.4%
Contains more Polyunsaturated fat +261%
Contains more Monounsaturated Fat +141.3%
Prickly pear
19% 21% 60%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.213 g
Tamarind
53% 35% 12%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.181 g
Polyunsaturated fat: 0.059 g
Contains less Saturated Fat -75.4%
Contains more Polyunsaturated fat +261%
Contains more Monounsaturated Fat +141.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prickly pear Tamarind Opinion
Net carbs 5.97g 57.4g Tamarind
Protein 0.73g 2.8g Tamarind
Fats 0.51g 0.6g Tamarind
Carbs 9.57g 62.5g Tamarind
Calories 41kcal 239kcal Tamarind
Sugar 38.8g Prickly pear
Fiber 3.6g 5.1g Tamarind
Calcium 56mg 74mg Tamarind
Iron 0.3mg 2.8mg Tamarind
Magnesium 85mg 92mg Tamarind
Phosphorus 24mg 113mg Tamarind
Potassium 220mg 628mg Tamarind
Sodium 5mg 28mg Prickly pear
Zinc 0.12mg 0.1mg Prickly pear
Copper 0.08mg 0.086mg Tamarind
Selenium 0.6µg 1.3µg Tamarind
Vitamin A 43IU 30IU Prickly pear
Vitamin A RAE 2µg 2µg
Vitamin E 0.1mg Tamarind
Vitamin C 14mg 3.5mg Prickly pear
Vitamin B1 0.014mg 0.428mg Tamarind
Vitamin B2 0.06mg 0.152mg Tamarind
Vitamin B3 0.46mg 1.938mg Tamarind
Vitamin B5 0.143mg Tamarind
Vitamin B6 0.06mg 0.066mg Tamarind
Folate 6µg 14µg Tamarind
Vitamin K 2.8µg Tamarind
Tryptophan 0.018mg Tamarind
Lysine 0.139mg Tamarind
Methionine 0.014mg Tamarind
Saturated Fat 0.067g 0.272g Prickly pear
Monounsaturated Fat 0.075g 0.181g Tamarind
Polyunsaturated fat 0.213g 0.059g Prickly pear

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prickly pear 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
8%
Prickly pear
20%
Tamarind
Minerals Daily Need Coverage Score
15%
Prickly pear
34%
Tamarind

Comparison summary

Which food is richer in minerals?
Tamarind
Tamarind is relatively richer in minerals
Which food is richer in vitamins?
Tamarind
Tamarind is relatively richer in vitamins
Which food is lower in Sugar?
Prickly pear
Prickly pear is lower in Sugar (difference - 38.8g)
Which food contains less Sodium?
Prickly pear
Prickly pear contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Prickly pear
Prickly pear is lower in Saturated Fat (difference - 0.205g)
Which food is lower in glycemic index?
Prickly pear
Prickly pear is lower in glycemic index (difference - 16)
Which food is cheaper?
Prickly pear
Prickly pear is cheaper (difference - $3)
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. Prickly pear - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167750/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.