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  6. Cashew vs. Tamarind

Cashew vs. Tamarind — In-Depth Nutrition Comparison

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How are Cashew and Tamarind different?

  • Cashew has more Copper, Phosphorus, Zinc, Iron, Magnesium, Selenium, Vitamin B6, Vitamin K, and Vitamin B5 than Tamarind.
  • Daily need coverage for Copper from Cashew is 234% higher.
  • Cashew contains 58 times more Zinc than Tamarind. While Cashew contains 5.78mg of Zinc, Tamarind contains only 0.1mg.
  • Tamarind has less Saturated Fat.

Nuts, cashew nuts, raw and Tamarinds, raw are the varieties used in this article.

Infographic

Cashew 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.
Cashew
Cashew
9
:
1
Tamarind
Tamarind
Contains more Iron +138.6%
Contains more Magnesium +217.4%
Contains more Phosphorus +424.8%
Contains less Sodium -57.1%
Contains more Zinc +5680%
Contains more Copper +2452.3%
Contains more Selenium +1430.8%
Contains more Calcium +100%
Equal in Potassium - 628
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Tamarind
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 105% 66% 49% 56% 4% 3% 29% 0% 8%
Contains more Iron +138.6%
Contains more Magnesium +217.4%
Contains more Phosphorus +424.8%
Contains less Sodium -57.1%
Contains more Zinc +5680%
Contains more Copper +2452.3%
Contains more Selenium +1430.8%
Contains more Calcium +100%
Equal in Potassium - 628

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.
Cashew
Cashew
5
:
5
Tamarind
Tamarind
Contains more Vitamin E +800%
Contains more Vitamin B5 +504.2%
Contains more Vitamin B6 +531.8%
Contains more Folate +78.6%
Contains more Vitamin K +1117.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +600%
Contains more Vitamin B2 +162.1%
Contains more Vitamin B3 +82.5%
Equal in Vitamin B1 - 0.428
Cashew
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
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%
Contains more Vitamin E +800%
Contains more Vitamin B5 +504.2%
Contains more Vitamin B6 +531.8%
Contains more Folate +78.6%
Contains more Vitamin K +1117.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +600%
Contains more Vitamin B2 +162.1%
Contains more Vitamin B3 +82.5%
Equal in Vitamin B1 - 0.428

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
2
:
3
Tamarind
Tamarind
Contains more Protein +550.7%
Contains more Fats +7208.3%
Contains more Carbs +107%
Contains more Water +503.8%
Equal in Other - 2.7
Cashew
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
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
Contains more Protein +550.7%
Contains more Fats +7208.3%
Contains more Carbs +107%
Contains more Water +503.8%
Equal in Other - 2.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Tamarind
Tamarind
Contains more Monounsaturated Fat +13047.5%
Contains more Polyunsaturated fat +13196.6%
Contains less Saturated Fat -96.5%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Tamarind
53% 35% 12%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.181 g
Polyunsaturated fat: 0.059 g
Contains more Monounsaturated Fat +13047.5%
Contains more Polyunsaturated fat +13196.6%
Contains less Saturated Fat -96.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Tamarind
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cashew Tamarind Opinion
Net carbs 26.89g 57.4g Tamarind
Protein 18.22g 2.8g Cashew
Fats 43.85g 0.6g Cashew
Carbs 30.19g 62.5g Tamarind
Calories 553kcal 239kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g 38.8g Cashew
Fiber 3.3g 5.1g Tamarind
Calcium 37mg 74mg Tamarind
Iron 6.68mg 2.8mg Cashew
Magnesium 292mg 92mg Cashew
Phosphorus 593mg 113mg Cashew
Potassium 660mg 628mg Cashew
Sodium 12mg 28mg Cashew
Zinc 5.78mg 0.1mg Cashew
Copper 2.195mg 0.086mg Cashew
Manganese 1.655mg Cashew
Selenium 19.9µg 1.3µg Cashew
Vitamin A 0IU 30IU Tamarind
Vitamin A RAE 0µg 2µg Tamarind
Vitamin E 0.9mg 0.1mg Cashew
Vitamin C 0.5mg 3.5mg Tamarind
Vitamin B1 0.423mg 0.428mg Tamarind
Vitamin B2 0.058mg 0.152mg Tamarind
Vitamin B3 1.062mg 1.938mg Tamarind
Vitamin B5 0.864mg 0.143mg Cashew
Vitamin B6 0.417mg 0.066mg Cashew
Folate 25µg 14µg Cashew
Vitamin K 34.1µg 2.8µg Cashew
Tryptophan 0.287mg 0.018mg Cashew
Threonine 0.688mg Cashew
Isoleucine 0.789mg Cashew
Leucine 1.472mg Cashew
Lysine 0.928mg 0.139mg Cashew
Methionine 0.362mg 0.014mg Cashew
Phenylalanine 0.951mg Cashew
Valine 1.094mg Cashew
Histidine 0.456mg Cashew
Saturated Fat 7.783g 0.272g Tamarind
Monounsaturated Fat 23.797g 0.181g Cashew
Polyunsaturated fat 7.845g 0.059g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Tamarind
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
34%
Cashew
20%
Tamarind
Minerals Daily Need Coverage Score
200%
Cashew
34%
Tamarind

Comparison summary

Which food is lower in Saturated Fat?
Tamarind
Tamarind is lower in Saturated Fat (difference - 7.511g)
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 2)
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 32.89g)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 16mg)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $0.5)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.