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  6. Plantain raw vs. Tamarind

Plantain raw vs. Tamarind — In-Depth Nutrition Comparison

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How are plantain raw and tamarind different?

  • Plantain raw is higher in vitamin A, vitamin B6, and vitamin C; however, tamarind is richer in vitamin B1, iron, magnesium, phosphorus, fiber, vitamin B3, and vitamin B2.
  • Daily need coverage for vitamin B1 for tamarind is 31% higher.
  • Plantain raw contains 38 times more vitamin A than tamarind. While plantain raw contains 1127IU of vitamin A, tamarind contains only 30IU.
  • Tamarind has a lower glycemic index (23) than plantain raw (37).

Plantains, raw and Tamarinds, raw are the varieties used in this article.

Infographic

Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
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 ZincZinc +40%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +15.4%
Contains more MagnesiumMagnesium +148.6%
Contains more CalciumCalcium +2366.7%
Contains more PotassiumPotassium +25.9%
Contains more IronIron +366.7%
Contains more PhosphorusPhosphorus +232.4%
~equal in Copper ~0.086mg
~equal in Manganese ~mg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
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 12% 0.67% 2% 0% 107% 35% 36% 8.6% 15% 0% 7% 11% 4.7%
Contains more Vitamin CVitamin C +425.7%
Contains more Vitamin AVitamin A +2700%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B5Vitamin B5 +81.8%
Contains more Vitamin B6Vitamin B6 +353%
Contains more FolateFolate +57.1%
Contains more CholineCholine +57%
Contains more Vitamin B1Vitamin B1 +723.1%
Contains more Vitamin B2Vitamin B2 +181.5%
Contains more Vitamin B3Vitamin B3 +182.5%
Contains more Vitamin KVitamin K +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Tamarind DV% diff.
Vitamin B1 0.052mg 0.428mg 31%
Iron 0.6mg 2.8mg 28%
Vitamin B6 0.299mg 0.066mg 18%
Vitamin C 18.4mg 3.5mg 17%
Magnesium 37mg 92mg 13%
Phosphorus 34mg 113mg 11%
Fiber 2.3g 5.1g 11%
Carbs 31.89g 62.5g 10%
Vitamin B3 0.686mg 1.938mg 8%
Vitamin B2 0.054mg 0.152mg 8%
Calcium 3mg 74mg 7%
Vitamin A 56µg 2µg 6%
Calories 122kcal 239kcal 6%
Potassium 499mg 628mg 4%
Protein 1.3g 2.8g 3%
Folate 22µg 14µg 2%
Vitamin B5 0.26mg 0.143mg 2%
Vitamin K 0.7µg 2.8µg 2%
Choline 13.5mg 8.6mg 1%
Sodium 4mg 28mg 1%
Saturated fat 0.143g 0.272g 1%
Copper 0.081mg 0.086mg 1%
Fats 0.37g 0.6g 0%
Net carbs 29.59g 57.4g N/A
Sugar 15g 38.8g N/A
Zinc 0.14mg 0.1mg 0%
Vitamin E 0.14mg 0.1mg 0%
Selenium 1.5µg 1.3µg 0%
Monounsaturated fat 0.032g 0.181g 0%
Polyunsaturated fat 0.069g 0.059g 0%
Tryptophan 0.015mg 0.018mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0.139mg 0%
Methionine 0.017mg 0.014mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 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 +107.9%
Contains more ProteinProtein +115.4%
Contains more FatsFats +62.2%
Contains more CarbsCarbs +96%
Contains more OtherOther +132.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 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 -47.4%
Contains more Poly. FatPolyunsaturated fat +16.9%
Contains more Mono. FatMonounsaturated fat +465.6%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.