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Tamarind vs. Plum — In-Depth Nutrition Comparison

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Differences between Tamarind and Plum

  • Tamarind has more Vitamin B1, Iron, Magnesium, Fiber, Phosphorus, Potassium, Vitamin B2, Vitamin B3, and Calcium, while Plum has more Vitamin C.
  • Tamarind's daily need coverage for Vitamin B1 is 33% higher.
  • Plum contains 16 times less Iron than Tamarind. Tamarind contains 2.8mg of Iron, while Plum contains 0.17mg.

The food types used in this comparison are Tamarinds, raw and Plums, raw.

Infographic

Tamarind vs Plum 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.
:
2
Plum
Contains more Calcium +1133.3%
Contains more Iron +1547.1%
Contains more Magnesium +1214.3%
Contains more Phosphorus +606.3%
Contains more Potassium +300%
Contains more Copper +50.9%
Contains more Selenium +∞%
Contains less Sodium -100%
Equal in Zinc - 0.1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 105% 66% 49% 56% 4% 3% 29% 0% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Contains more Calcium +1133.3%
Contains more Iron +1547.1%
Contains more Magnesium +1214.3%
Contains more Phosphorus +606.3%
Contains more Potassium +300%
Contains more Copper +50.9%
Contains more Selenium +∞%
Contains less Sodium -100%
Equal in Zinc - 0.1

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.
:
4
Plum
Contains more Vitamin B1 +1428.6%
Contains more Vitamin B2 +484.6%
Contains more Vitamin B3 +364.7%
Contains more Vitamin B6 +127.6%
Contains more Folate +180%
Contains more Vitamin A +1050%
Contains more Vitamin E +160%
Contains more Vitamin C +171.4%
Contains more Vitamin K +128.6%
Equal in Vitamin B5 - 0.135
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Contains more Vitamin B1 +1428.6%
Contains more Vitamin B2 +484.6%
Contains more Vitamin B3 +364.7%
Contains more Vitamin B6 +127.6%
Contains more Folate +180%
Contains more Vitamin A +1050%
Contains more Vitamin E +160%
Contains more Vitamin C +171.4%
Contains more Vitamin K +128.6%
Equal in Vitamin B5 - 0.135

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Plum
Contains more Protein +300%
Contains more Fats +114.3%
Contains more Carbs +447.3%
Contains more Other +629.7%
Contains more Water +177.8%
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 g
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more Protein +300%
Contains more Fats +114.3%
Contains more Carbs +447.3%
Contains more Other +629.7%
Contains more Water +177.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Plum
Contains more Monounsaturated Fat +35.1%
Contains more Polyunsaturated fat +34.1%
Contains less Saturated Fat -93.8%
53% 35% 12%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.181 g
Polyunsaturated fat: 0.059 g
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Contains more Monounsaturated Fat +35.1%
Contains more Polyunsaturated fat +34.1%
Contains less Saturated Fat -93.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tamarind Plum
Rich in minerals ok
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 vitamins Equal

All nutrients comparison - raw data values

Nutrient Tamarind Plum Opinion
Net carbs 57.4g 10.02g Tamarind
Protein 2.8g 0.7g Tamarind
Fats 0.6g 0.28g Tamarind
Carbs 62.5g 11.42g Tamarind
Calories 239kcal 46kcal Tamarind
Fructose 3.07g Plum
Sugar 38.8g 9.92g Plum
Fiber 5.1g 1.4g Tamarind
Calcium 74mg 6mg Tamarind
Iron 2.8mg 0.17mg Tamarind
Magnesium 92mg 7mg Tamarind
Phosphorus 113mg 16mg Tamarind
Potassium 628mg 157mg Tamarind
Sodium 28mg 0mg Plum
Zinc 0.1mg 0.1mg
Copper 0.086mg 0.057mg Tamarind
Manganese 0.052mg Plum
Selenium 1.3µg 0µg Tamarind
Vitamin A 30IU 345IU Plum
Vitamin A RAE 2µg 17µg Plum
Vitamin E 0.1mg 0.26mg Plum
Vitamin C 3.5mg 9.5mg Plum
Vitamin B1 0.428mg 0.028mg Tamarind
Vitamin B2 0.152mg 0.026mg Tamarind
Vitamin B3 1.938mg 0.417mg Tamarind
Vitamin B5 0.143mg 0.135mg Tamarind
Vitamin B6 0.066mg 0.029mg Tamarind
Folate 14µg 5µg Tamarind
Vitamin K 2.8µg 6.4µg Plum
Tryptophan 0.018mg 0.009mg Tamarind
Threonine 0.01mg Plum
Isoleucine 0.014mg Plum
Leucine 0.015mg Plum
Lysine 0.139mg 0.016mg Tamarind
Methionine 0.014mg 0.008mg Tamarind
Phenylalanine 0.014mg Plum
Valine 0.016mg Plum
Histidine 0.009mg Plum
Saturated Fat 0.272g 0.017g Plum
Monounsaturated Fat 0.181g 0.134g Tamarind
Polyunsaturated fat 0.059g 0.044g Tamarind

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamarind Plum
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
20%
Tamarind
9%
Plum
Minerals Daily Need Coverage Score
34%
Tamarind
6%
Plum

Comparison summary

Which food is richer in minerals?
Tamarind
Tamarind is relatively richer in minerals
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 30)
Which food is lower in Sugar?
Plum
Plum is lower in Sugar (difference - 28.88g)
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.255g)
Which food is cheaper?
Plum
Plum is cheaper (difference - $2.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.