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Avocado vs Tamarind - In-Depth Nutrition Comparison

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How are Avocado and Tamarind different?

  • Avocado is 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 from Tamarind is 30% higher.
  • Avocado contains 21 times more Vitamin E than Tamarind. While Avocado contains 2.07mg of Vitamin E , Tamarind contains only 0.1mg.
  • Tamarind has less Saturated Fat.

Avocados, raw, all commercial varieties and Tamarinds, raw are the varieties used in this article.

Infographic

Avocado vs Tamarind infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -75%
Contains more Zinc +540%
Contains more Copper +120.9%
Contains more Calcium +516.7%
Contains more Iron +409.1%
Contains more Magnesium +217.2%
Contains more Phosphorus +117.3%
Contains more Potassium +29.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 21% 21% 23% 43% 1% 18% 64%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 23% 105% 66% 49% 56% 4% 3% 29%
Contains less Sodium -75%
Contains more Zinc +540%
Contains more Copper +120.9%
Contains more Calcium +516.7%
Contains more Iron +409.1%
Contains more Magnesium +217.2%
Contains more Phosphorus +117.3%
Contains more Potassium +29.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +386.7%
Contains more Vitamin E +1970%
Contains more Vitamin C +185.7%
Contains more Vitamin B5 +871.3%
Contains more Vitamin B6 +289.4%
Contains more Folate +478.6%
Contains more Vitamin K +650%
Contains more Vitamin B1 +538.8%
Contains more Vitamin B2 +16.9%
Contains more Vitamin B3 +11.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
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 +386.7%
Contains more Vitamin E +1970%
Contains more Vitamin C +185.7%
Contains more Vitamin B5 +871.3%
Contains more Vitamin B6 +289.4%
Contains more Folate +478.6%
Contains more Vitamin K +650%
Contains more Vitamin B1 +538.8%
Contains more Vitamin B2 +16.9%
Contains more Vitamin B3 +11.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Avocado Tamarind
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Avocado Tamarind Opinion
Net carbs 1.83g 57.4g Tamarind
Protein 2g 2.8g Tamarind
Fats 14.66g 0.6g Avocado
Carbs 8.53g 62.5g Tamarind
Calories 160kcal 239kcal Tamarind
Starch 0.11g g Avocado
Fructose 0.12g g Avocado
Sugar 0.66g 38.8g Avocado
Fiber 6.7g 5.1g Avocado
Calcium 12mg 74mg Tamarind
Iron 0.55mg 2.8mg Tamarind
Magnesium 29mg 92mg Tamarind
Phosphorus 52mg 113mg Tamarind
Potassium 485mg 628mg Tamarind
Sodium 7mg 28mg Avocado
Zinc 0.64mg 0.1mg Avocado
Copper 0.19mg 0.086mg Avocado
Vitamin A 146IU 30IU Avocado
Vitamin E 2.07mg 0.1mg Avocado
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 10mg 3.5mg Avocado
Vitamin B1 0.067mg 0.428mg Tamarind
Vitamin B2 0.13mg 0.152mg Tamarind
Vitamin B3 1.738mg 1.938mg Tamarind
Vitamin B5 1.389mg 0.143mg Avocado
Vitamin B6 0.257mg 0.066mg Avocado
Folate 81µg 14µg Avocado
Vitamin B12 0µg 0µg
Vitamin K 21µg 2.8µg Avocado
Tryptophan 0.025mg 0.018mg Avocado
Threonine 0.073mg mg Avocado
Isoleucine 0.084mg mg Avocado
Leucine 0.143mg mg Avocado
Lysine 0.132mg 0.139mg Tamarind
Methionine 0.038mg 0.014mg Avocado
Phenylalanine 0.097mg mg Avocado
Valine 0.107mg mg Avocado
Histidine 0.049mg mg Avocado
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.126g 0.272g Tamarind
Monounsaturated Fat 9.799g 0.181g Avocado
Polyunsaturated fat 1.816g 0.059g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Tamarind
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Avocado
20
Tamarind
Mineral Summary Score
24
Avocado
41
Tamarind

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Avocado
17%
Tamarind
Carbohydrates
9%
Avocado
63%
Tamarind
Fats
68%
Avocado
3%
Tamarind

Comparison summary

Which food is lower in Saturated Fat?
Tamarind
Tamarind is lower in Saturated Fat (difference - 1.854g)
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Tamarind
Tamarind is relatively richer in minerals
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 38.14g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 21mg)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $2.2)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.