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  6. Avocado vs. Tamarind

Avocado vs. Tamarind — In-Depth Nutrition Comparison

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How are avocados and tamarind different?

  • Avocados are 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 for tamarind is 30% higher.
  • Avocados contain 21 times more vitamin E than tamarind. While avocados contain 2.07mg of vitamin E, tamarind contains only 0.1mg.
  • Tamarind has less saturated fat.
  • Tamarind has a lower glycemic index (23) than avocados (40).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 66% 22% 55% 105% 29% 2.7% 48% 3.7% 0% 7.1%
Contains more CopperCopper +120.9%
Contains more ZincZinc +540%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +217.2%
Contains more CalciumCalcium +516.7%
Contains more PotassiumPotassium +29.5%
Contains more IronIron +409.1%
Contains more PhosphorusPhosphorus +117.3%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 12% 0% 0.67% 2% 107% 35% 36% 8.6% 15% 0% 7% 11%
Contains more Vitamin CVitamin C +185.7%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin EVitamin E +1970%
Contains more Vitamin B5Vitamin B5 +871.3%
Contains more Vitamin B6Vitamin B6 +289.4%
Contains more Vitamin KVitamin K +650%
Contains more FolateFolate +478.6%
Contains more Vitamin B1Vitamin B1 +538.8%
Contains more Vitamin B2Vitamin B2 +16.9%
Contains more Vitamin B3Vitamin B3 +11.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Tamarind DV% diff.
Vitamin B1 0.067mg 0.428mg 30%
Iron 0.55mg 2.8mg 28%
Vitamin B5 1.389mg 0.143mg 25%
Monounsaturated fat 9.799g 0.181g 24%
Fats 14.66g 0.6g 22%
Carbs 8.53g 62.5g 18%
Folate 81µg 14µg 17%
Magnesium 29mg 92mg 15%
Vitamin B6 0.257mg 0.066mg 15%
Vitamin K 21µg 2.8µg 15%
Vitamin E 2.07mg 0.1mg 13%
Copper 0.19mg 0.086mg 12%
Polyunsaturated fat 1.816g 0.059g 12%
Phosphorus 52mg 113mg 9%
Saturated fat 2.126g 0.272g 8%
Vitamin C 10mg 3.5mg 7%
Calcium 12mg 74mg 6%
Fiber 6.7g 5.1g 6%
Manganese 0.142mg 6%
Zinc 0.64mg 0.1mg 5%
Calories 160kcal 239kcal 4%
Potassium 485mg 628mg 4%
Protein 2g 2.8g 2%
Selenium 0.4µg 1.3µg 2%
Vitamin B2 0.13mg 0.152mg 2%
Sodium 7mg 28mg 1%
Vitamin A 7µg 2µg 1%
Vitamin B3 1.738mg 1.938mg 1%
Choline 14.2mg 8.6mg 1%
Protein per 100 calories 1.3g 1.2g N/A
Calories per 10 g protein 800kcal 854kcal N/A
Weight per 100 calories 63g 42g N/A
Unsaturated / Saturated Fat ratio 5.5 0.88 N/A
Net carbs 1.83g 57.4g N/A
Sugar 0.66g 38.8g N/A
Starch 0.11g 0%
Tryptophan 0.025mg 0.018mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0.139mg 0%
Methionine 0.038mg 0.014mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 FatsFats +2343.3%
Contains more WaterWater +133.2%
Contains more ProteinProtein +40%
Contains more CarbsCarbs +632.7%
Contains more OtherOther +70.9%

Fat Type Comparison

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

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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.