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Chocolate vs. Tamarind — In-Depth Nutrition Comparison

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The main differences between chocolate and tamarind

  • Chocolate has more copper, iron, zinc, phosphorus, magnesium, vitamin B12, and fiber; however, tamarind has more vitamin B1 and vitamin B2.
  • Daily need coverage for copper for chocolate is 105% higher.
  • Tamarind is lower in saturated fat.

Food types used in this article are Chocolate, dark, 45- 59% cacao solids and Tamarinds, raw.

Infographic

Chocolate 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" 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
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 MagnesiumMagnesium +58.7%
Contains more IronIron +186.4%
Contains more CopperCopper +1095.3%
Contains more ZincZinc +1910%
Contains more PhosphorusPhosphorus +82.3%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +130.8%
Contains more CalciumCalcium +32.1%
Contains more PotassiumPotassium +12.3%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 12% 0.67% 2% 0% 107% 35% 36% 8.6% 15% 0% 7% 11% 4.7%
Contains more Vitamin EVitamin E +440%
Contains more Vitamin B5Vitamin B5 +107.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +189.3%
Contains more Vitamin B1Vitamin B1 +1612%
Contains more Vitamin B2Vitamin B2 +204%
Contains more Vitamin B3Vitamin B3 +167.3%
Contains more Vitamin B6Vitamin B6 +57.1%
~equal in Vitamin A ~2µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 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 ProteinProtein +74.3%
Contains more FatsFats +5113.3%
Contains more WaterWater +3137.1%
Contains more OtherOther +58.8%
~equal in Carbs ~62.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 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 +5170.7%
Contains more Poly. FatPolyunsaturated fat +1750.8%
Contains less Sat. FatSaturated fat -98.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chocolate Tamarind DV% diff.
Copper 1.028mg 0.086mg 105%
Saturated fat 18.519g 0.272g 83%
Iron 8.02mg 2.8mg 65%
Manganese 1.419mg 62%
Fats 31.28g 0.6g 47%
Vitamin B1 0.025mg 0.428mg 34%
Monounsaturated fat 9.54g 0.181g 23%
Zinc 2.01mg 0.1mg 17%
Calories 546kcal 239kcal 15%
Phosphorus 206mg 113mg 13%
Magnesium 146mg 92mg 13%
Caffeine 43mg 0mg 11%
Vitamin B12 0.23µg 0µg 10%
Vitamin B2 0.05mg 0.152mg 8%
Fiber 7g 5.1g 8%
Vitamin B3 0.725mg 1.938mg 8%
Polyunsaturated fat 1.092g 0.059g 7%
Folate 14µg 4%
Vitamin C 3.5mg 4%
Vitamin K 8.1µg 2.8µg 4%
Protein 4.88g 2.8g 4%
Vitamin B5 0.297mg 0.143mg 3%
Vitamin E 0.54mg 0.1mg 3%
Selenium 3µg 1.3µg 3%
Cholesterol 8mg 0mg 3%
Choline 8.6mg 2%
Potassium 559mg 628mg 2%
Vitamin B6 0.042mg 0.066mg 2%
Calcium 56mg 74mg 2%
Carbs 61.17g 62.5g 0%
Net carbs 54.17g 57.4g N/A
Sugar 47.9g 38.8g N/A
Sodium 24mg 28mg 0%
Vitamin A 2µg 2µg 0%
Trans fat 0.112g 0g N/A
Tryptophan 0.018mg 0%
Lysine 0.139mg 0%
Methionine 0.014mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate Tamarind
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
9%
Chocolate
18%
Tamarind
Minerals Daily Need Coverage Score
116%
Chocolate
34%
Tamarind

Comparison summary

Which food is lower in Cholesterol?
Tamarind
Tamarind is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Tamarind
Tamarind is lower in Sugar (difference - 9.1g)
Which food is lower in Saturated fat?
Tamarind
Tamarind is lower in Saturated fat (difference - 18.247g)
Which food is richer in vitamins?
Tamarind
Tamarind is relatively richer in vitamins
Which food contains less Sodium?
Chocolate
Chocolate contains less Sodium (difference - 4mg)
Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $1)
Which food is richer in minerals?
Chocolate
Chocolate is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (23)

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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.