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  6. Tamarind vs. Mango

Tamarind vs. Mango — In-Depth Nutrition Comparison

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How are Tamarind and Mango different?

  • Tamarind is richer in Vitamin B1, Iron, Magnesium, Phosphorus, Fiber, Potassium, Vitamin B2, and Vitamin B3, while Mango is higher in Vitamin C, and Folate.
  • Mango covers your daily need of Vitamin C 37% more than Tamarind.
  • Tamarind contains 18 times more Iron than Mango. Tamarind contains 2.8mg of Iron, while Mango contains 0.16mg.

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

Infographic

Tamarind vs Mango 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.
Tamarind
Tamarind
7
:
3
Mango
Mango
Contains more Calcium +572.7%
Contains more Iron +1650%
Contains more Magnesium +820%
Contains more Phosphorus +707.1%
Contains more Potassium +273.8%
Contains more Zinc +11.1%
Contains more Selenium +116.7%
Contains less Sodium -96.4%
Contains more Copper +29.1%
Equal in Zinc - 0.09
Tamarind
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 105% 66% 49% 56% 4% 3% 29% 0% 8%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Calcium +572.7%
Contains more Iron +1650%
Contains more Magnesium +820%
Contains more Phosphorus +707.1%
Contains more Potassium +273.8%
Contains more Zinc +11.1%
Contains more Selenium +116.7%
Contains less Sodium -96.4%
Contains more Copper +29.1%
Equal in Zinc - 0.09

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.
Tamarind
Tamarind
3
:
7
Mango
Mango
Contains more Vitamin B1 +1428.6%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +189.7%
Contains more Vitamin A +3506.7%
Contains more Vitamin E +800%
Contains more Vitamin C +940%
Contains more Vitamin B5 +37.8%
Contains more Vitamin B6 +80.3%
Contains more Folate +207.1%
Contains more Vitamin K +50%
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%
Mango
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Contains more Vitamin B1 +1428.6%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +189.7%
Contains more Vitamin A +3506.7%
Contains more Vitamin E +800%
Contains more Vitamin C +940%
Contains more Vitamin B5 +37.8%
Contains more Vitamin B6 +80.3%
Contains more Folate +207.1%
Contains more Vitamin K +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamarind
Tamarind
4
:
1
Mango
Mango
Contains more Protein +241.5%
Contains more Fats +57.9%
Contains more Carbs +317.2%
Contains more Other +650%
Contains more Water +165.8%
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
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more Protein +241.5%
Contains more Fats +57.9%
Contains more Carbs +317.2%
Contains more Other +650%
Contains more Water +165.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamarind
Tamarind
1
:
2
Mango
Mango
Contains more Monounsaturated Fat +29.3%
Contains less Saturated Fat -66.2%
Contains more Polyunsaturated fat +20.3%
Tamarind
53% 35% 12%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.181 g
Polyunsaturated fat: 0.059 g
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains more Monounsaturated Fat +29.3%
Contains less Saturated Fat -66.2%
Contains more Polyunsaturated fat +20.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamarind Mango Opinion
Net carbs 57.4g 13.38g Tamarind
Protein 2.8g 0.82g Tamarind
Fats 0.6g 0.38g Tamarind
Carbs 62.5g 14.98g Tamarind
Calories 239kcal 60kcal Tamarind
Fructose 4.68g Mango
Sugar 38.8g 13.66g Mango
Fiber 5.1g 1.6g Tamarind
Calcium 74mg 11mg Tamarind
Iron 2.8mg 0.16mg Tamarind
Magnesium 92mg 10mg Tamarind
Phosphorus 113mg 14mg Tamarind
Potassium 628mg 168mg Tamarind
Sodium 28mg 1mg Mango
Zinc 0.1mg 0.09mg Tamarind
Copper 0.086mg 0.111mg Mango
Manganese 0.063mg Mango
Selenium 1.3µg 0.6µg Tamarind
Vitamin A 30IU 1082IU Mango
Vitamin A RAE 2µg 54µg Mango
Vitamin E 0.1mg 0.9mg Mango
Vitamin C 3.5mg 36.4mg Mango
Vitamin B1 0.428mg 0.028mg Tamarind
Vitamin B2 0.152mg 0.038mg Tamarind
Vitamin B3 1.938mg 0.669mg Tamarind
Vitamin B5 0.143mg 0.197mg Mango
Vitamin B6 0.066mg 0.119mg Mango
Folate 14µg 43µg Mango
Vitamin K 2.8µg 4.2µg Mango
Tryptophan 0.018mg 0.013mg Tamarind
Threonine 0.031mg Mango
Isoleucine 0.029mg Mango
Leucine 0.05mg Mango
Lysine 0.139mg 0.066mg Tamarind
Methionine 0.014mg 0.008mg Tamarind
Phenylalanine 0.027mg Mango
Valine 0.042mg Mango
Histidine 0.019mg Mango
Saturated Fat 0.272g 0.092g Mango
Monounsaturated Fat 0.181g 0.14g Tamarind
Polyunsaturated fat 0.059g 0.071g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamarind Mango
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
26%
Mango
Minerals Daily Need Coverage Score
34%
Tamarind
9%
Mango

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 - 28)
Which food is lower in Sugar?
Mango
Mango is lower in Sugar (difference - 25.14g)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 0.18g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $2.7)
Which food is richer in vitamins?
Mango
Mango 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. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/nutrients
  2. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.