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Cooking plantain vs Tamarind - In-Depth Nutrition Comparison

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How are Cooking plantain and Tamarind different?

  • Cooking plantain is higher in Vitamin B6 and Vitamin C, however Tamarind is richer in Vitamin B1, Iron, Magnesium, Phosphorus, Fiber, Vitamin B3, Vitamin B2 and Calcium.
  • Daily need coverage for Vitamin B1 from Tamarind is 31% higher.
  • Cooking plantain contains 5 times more Vitamin C than Tamarind. While Cooking plantain contains 18.4mg of Vitamin C, Tamarind contains only 3.5mg.

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

Infographic

Cooking plantain 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 more Zinc +40%
Contains less Sodium -85.7%
Contains more Iron +366.7%
Contains more Calcium +2366.7%
Contains more Potassium +25.9%
Contains more Magnesium +148.6%
Contains more Phosphorus +232.4%
Equal in Copper - 0.086
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 1% 45% 27% 27% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 105% 23% 56% 66% 29% 3% 49% 4%
Contains more Zinc +40%
Contains less Sodium -85.7%
Contains more Iron +366.7%
Contains more Calcium +2366.7%
Contains more Potassium +25.9%
Contains more Magnesium +148.6%
Contains more Phosphorus +232.4%
Equal in Copper - 0.086

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 C +425.7%
Contains more Vitamin A +3656.7%
Contains more Vitamin E +40%
Contains more Vitamin B5 +81.8%
Contains more Vitamin B6 +353%
Contains more Folate +57.1%
Contains more Vitamin B1 +723.1%
Contains more Vitamin B2 +181.5%
Contains more Vitamin B3 +182.5%
Contains more Vitamin K +300%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 62% 68% 3% 0% 14% 13% 13% 16% 69% 0% 2% 17%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 12% 2% 2% 0% 108% 36% 37% 9% 16% 0% 7% 11%
Contains more Vitamin C +425.7%
Contains more Vitamin A +3656.7%
Contains more Vitamin E +40%
Contains more Vitamin B5 +81.8%
Contains more Vitamin B6 +353%
Contains more Folate +57.1%
Contains more Vitamin B1 +723.1%
Contains more Vitamin B2 +181.5%
Contains more Vitamin B3 +182.5%
Contains more Vitamin K +300%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
23
Cooking plantain
20
Tamarind
Mineral Summary Score
17
Cooking plantain
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 the food
Protein
8%
Cooking plantain
17%
Tamarind
Carbohydrates
32%
Cooking plantain
63%
Tamarind
Fats
2%
Cooking plantain
3%
Tamarind

Comparison summary table

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

Which food is preferable in case of diets?

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

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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 - 14)
Which food contains less Sugars?
Cooking plantain
Cooking plantain contains less Sugars (difference - 23.8g)
Which food contains less Sodium?
Cooking plantain
Cooking plantain contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Cooking plantain
Cooking plantain is lower in Saturated Fat (difference - 0.129g)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cooking plantain Tamarind Opinion
Calories 122 239 Tamarind
Protein 1.3 2.8 Tamarind
Fats 0.37 0.6 Tamarind
Vitamin C 18.4 3.5 Cooking plantain
Carbs 31.89 62.5 Tamarind
Cholesterol 0 0
Vitamin D 0 0
Iron 0.6 2.8 Tamarind
Calcium 3 74 Tamarind
Potassium 499 628 Tamarind
Magnesium 37 92 Tamarind
Sugars 15 38.8 Cooking plantain
Fiber 2.3 5.1 Tamarind
Copper 0.081 0.086 Tamarind
Zinc 0.14 0.1 Cooking plantain
Starch
Phosphorus 34 113 Tamarind
Sodium 4 28 Cooking plantain
Vitamin A 1127 30 Cooking plantain
Vitamin E 0.14 0.1 Cooking plantain
Vitamin D 0 0
Vitamin B1 0.052 0.428 Tamarind
Vitamin B2 0.054 0.152 Tamarind
Vitamin B3 0.686 1.938 Tamarind
Vitamin B5 0.26 0.143 Cooking plantain
Vitamin B6 0.299 0.066 Cooking plantain
Vitamin B12 0 0
Vitamin K 0.7 2.8 Tamarind
Folate 22 14 Cooking plantain
Trans Fat 0 0
Saturated Fat 0.143 0.272 Cooking plantain
Monounsaturated Fat 0.032 0.181 Tamarind
Polyunsaturated fat 0.069 0.059 Cooking plantain
Tryptophan 0.015 0.018 Tamarind
Threonine 0.034 Cooking plantain
Isoleucine 0.036 Cooking plantain
Leucine 0.059 Cooking plantain
Lysine 0.06 0.139 Tamarind
Methionine 0.017 0.014 Cooking plantain
Phenylalanine 0.044 Cooking plantain
Valine 0.046 Cooking plantain
Histidine 0.064 Cooking plantain
Fructose

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 of the foods presented on this page can be found below.

  1. Cooking plantain - 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.