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Tamarind vs. Kiwifruit — In-Depth Nutrition Comparison

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Significant differences between Tamarind and Kiwifruit

  • Tamarind has more Vitamin B1, Iron, Magnesium, Phosphorus, Vitamin B3, Vitamin B2, and Potassium, however, Kiwifruit is richer in Vitamin C, Vitamin K, and Vitamin E .
  • Kiwifruit covers your daily Vitamin C needs 99% more than Tamarind.
  • Kiwifruit has 16 times less Vitamin B1 than Tamarind. Tamarind has 0.428mg of Vitamin B1, while Kiwifruit has 0.027mg.

Specific food types used in this comparison are Tamarinds, raw and Kiwifruit, green, raw.

Infographic

Tamarind vs Kiwifruit 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 more Calcium +117.6%
Contains more Iron +803.2%
Contains more Magnesium +441.2%
Contains more Phosphorus +232.4%
Contains more Potassium +101.3%
Contains more Selenium +550%
Contains less Sodium -89.3%
Contains more Zinc +40%
Contains more Copper +51.2%
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 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Calcium +117.6%
Contains more Iron +803.2%
Contains more Magnesium +441.2%
Contains more Phosphorus +232.4%
Contains more Potassium +101.3%
Contains more Selenium +550%
Contains less Sodium -89.3%
Contains more Zinc +40%
Contains more Copper +51.2%

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 B1 +1485.2%
Contains more Vitamin B2 +508%
Contains more Vitamin B3 +468.3%
Contains more Vitamin A +190%
Contains more Vitamin E +1360%
Contains more Vitamin C +2548.6%
Contains more Vitamin B5 +28%
Contains more Folate +78.6%
Contains more Vitamin K +1339.3%
Equal in Vitamin B6 - 0.063
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 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin B1 +1485.2%
Contains more Vitamin B2 +508%
Contains more Vitamin B3 +468.3%
Contains more Vitamin A +190%
Contains more Vitamin E +1360%
Contains more Vitamin C +2548.6%
Contains more Vitamin B5 +28%
Contains more Folate +78.6%
Contains more Vitamin K +1339.3%
Equal in Vitamin B6 - 0.063

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +145.6%
Contains more Fats +15.4%
Contains more Carbs +326.3%
Contains more Other +342.6%
Contains more Water +164.6%
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 g
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +145.6%
Contains more Fats +15.4%
Contains more Carbs +326.3%
Contains more Other +342.6%
Contains more Water +164.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +285.1%
Contains less Saturated Fat -89.3%
Contains more Polyunsaturated fat +386.4%
53% 35% 12%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.181 g
Polyunsaturated fat: 0.059 g
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains more Monounsaturated Fat +285.1%
Contains less Saturated Fat -89.3%
Contains more Polyunsaturated fat +386.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tamarind Kiwifruit
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 Kiwifruit Opinion
Net carbs 57.4g 11.66g Tamarind
Protein 2.8g 1.14g Tamarind
Fats 0.6g 0.52g Tamarind
Carbs 62.5g 14.66g Tamarind
Calories 239kcal 61kcal Tamarind
Fructose 4.35g Kiwifruit
Sugar 38.8g 8.99g Kiwifruit
Fiber 5.1g 3g Tamarind
Calcium 74mg 34mg Tamarind
Iron 2.8mg 0.31mg Tamarind
Magnesium 92mg 17mg Tamarind
Phosphorus 113mg 34mg Tamarind
Potassium 628mg 312mg Tamarind
Sodium 28mg 3mg Kiwifruit
Zinc 0.1mg 0.14mg Kiwifruit
Copper 0.086mg 0.13mg Kiwifruit
Manganese 0.098mg Kiwifruit
Selenium 1.3µg 0.2µg Tamarind
Vitamin A 30IU 87IU Kiwifruit
Vitamin A RAE 2µg 4µg Kiwifruit
Vitamin E 0.1mg 1.46mg Kiwifruit
Vitamin C 3.5mg 92.7mg Kiwifruit
Vitamin B1 0.428mg 0.027mg Tamarind
Vitamin B2 0.152mg 0.025mg Tamarind
Vitamin B3 1.938mg 0.341mg Tamarind
Vitamin B5 0.143mg 0.183mg Kiwifruit
Vitamin B6 0.066mg 0.063mg Tamarind
Folate 14µg 25µg Kiwifruit
Vitamin K 2.8µg 40.3µg Kiwifruit
Tryptophan 0.018mg 0.015mg Tamarind
Threonine 0.047mg Kiwifruit
Isoleucine 0.051mg Kiwifruit
Leucine 0.066mg Kiwifruit
Lysine 0.139mg 0.061mg Tamarind
Methionine 0.014mg 0.024mg Kiwifruit
Phenylalanine 0.044mg Kiwifruit
Valine 0.057mg Kiwifruit
Histidine 0.027mg Kiwifruit
Saturated Fat 0.272g 0.029g Kiwifruit
Monounsaturated Fat 0.181g 0.047g Tamarind
Polyunsaturated fat 0.059g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamarind Kiwifruit
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
42%
Kiwifruit
Minerals Daily Need Coverage Score
34%
Tamarind
14%
Kiwifruit

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 - 35)
Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 29.81g)
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.243g)
Which food is cheaper?
Kiwifruit
Kiwifruit 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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.