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Plum vs. Tamarind — In-Depth Nutrition Comparison

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Differences between plums and tamarind

  • Plums have more vitamin C, while tamarind has more vitamin B1, iron, magnesium, fiber, phosphorus, potassium, vitamin B2, vitamin B3, and calcium.
  • Tamarind's daily need coverage for vitamin B1 is 33% higher.
  • Tamarind contains 3 times less vitamin C than plums. Plums contain 9.5mg of vitamin C, while tamarind contains 3.5mg.
  • Tamarind has a lower glycemic index. The glycemic index of tamarind is 23, while the glycemic index of plums is 53.

The food types used in this comparison are Plums, raw and Tamarinds, raw.

Infographic

Plum 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.
Plum
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
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 less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +1214.3%
Contains more CalciumCalcium +1133.3%
Contains more PotassiumPotassium +300%
Contains more IronIron +1547.1%
Contains more CopperCopper +50.9%
Contains more PhosphorusPhosphorus +606.3%
Contains more SeleniumSelenium +∞%
~equal in Zinc ~0.1mg

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.
Plum
4
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
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 CVitamin C +171.4%
Contains more Vitamin AVitamin A +750%
Contains more Vitamin EVitamin E +160%
Contains more Vitamin KVitamin K +128.6%
Contains more Vitamin B1Vitamin B1 +1428.6%
Contains more Vitamin B2Vitamin B2 +484.6%
Contains more Vitamin B3Vitamin B3 +364.7%
Contains more Vitamin B6Vitamin B6 +127.6%
Contains more FolateFolate +180%
Contains more CholineCholine +352.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.143mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 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 WaterWater +177.8%
Contains more ProteinProtein +300%
Contains more FatsFats +114.3%
Contains more CarbsCarbs +447.3%
Contains more OtherOther +629.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
1
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 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 less Sat. FatSaturated fat -93.8%
Contains more Mono. FatMonounsaturated fat +35.1%
Contains more Poly. FatPolyunsaturated fat +34.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plum Tamarind DV% diff.
Vitamin B1 0.028mg 0.428mg 33%
Iron 0.17mg 2.8mg 33%
Magnesium 7mg 92mg 20%
Carbs 11.42g 62.5g 17%
Fiber 1.4g 5.1g 15%
Phosphorus 16mg 113mg 14%
Potassium 157mg 628mg 14%
Vitamin B3 0.417mg 1.938mg 10%
Vitamin B2 0.026mg 0.152mg 10%
Calories 46kcal 239kcal 10%
Calcium 6mg 74mg 7%
Vitamin C 9.5mg 3.5mg 7%
Fructose 3.07g 4%
Protein 0.7g 2.8g 4%
Vitamin B6 0.029mg 0.066mg 3%
Vitamin K 6.4µg 2.8µg 3%
Copper 0.057mg 0.086mg 3%
Vitamin A 17µg 2µg 2%
Manganese 0.052mg 2%
Selenium 0µg 1.3µg 2%
Folate 5µg 14µg 2%
Vitamin E 0.26mg 0.1mg 1%
Choline 1.9mg 8.6mg 1%
Saturated fat 0.017g 0.272g 1%
Sodium 0mg 28mg 1%
Fats 0.28g 0.6g 0%
Net carbs 10.02g 57.4g N/A
Sugar 9.92g 38.8g N/A
Zinc 0.1mg 0.1mg 0%
Vitamin B5 0.135mg 0.143mg 0%
Monounsaturated fat 0.134g 0.181g 0%
Polyunsaturated fat 0.044g 0.059g 0%
Tryptophan 0.009mg 0.018mg 0%
Threonine 0.01mg 0%
Isoleucine 0.014mg 0%
Leucine 0.015mg 0%
Lysine 0.016mg 0.139mg 0%
Methionine 0.008mg 0.014mg 0%
Phenylalanine 0.014mg 0%
Valine 0.016mg 0%
Histidine 0.009mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum Tamarind
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Plum
18%
Tamarind
Minerals Daily Need Coverage Score
6%
Plum
34%
Tamarind

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 - 30)
Which food is lower in Sugar?
Plum
Plum is lower in Sugar (difference - 28.88g)
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Plum
Plum is lower in Saturated fat (difference - 0.255g)
Which food is cheaper?
Plum
Plum is cheaper (difference - $2.5)
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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.