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  6. Cooking plantain vs. Tamarind

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
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.
Cooking plantain
Cooking plantain
3
:
6
Tamarind
Tamarind
Contains less Sodium -85.7%
Contains more Zinc +40%
Contains more Selenium +15.4%
Contains more Calcium +2366.7%
Contains more Iron +366.7%
Contains more Magnesium +148.6%
Contains more Phosphorus +232.4%
Contains more Potassium +25.9%
Equal in Copper - 0.086
Cooking plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Tamarind
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 105% 66% 49% 56% 4% 3% 29% 0% 8%
Contains less Sodium -85.7%
Contains more Zinc +40%
Contains more Selenium +15.4%
Contains more Calcium +2366.7%
Contains more Iron +366.7%
Contains more Magnesium +148.6%
Contains more Phosphorus +232.4%
Contains more Potassium +25.9%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cooking plantain
Cooking plantain
6
:
4
Tamarind
Tamarind
Contains more Vitamin A +3656.7%
Contains more Vitamin E +40%
Contains more Vitamin C +425.7%
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%
Cooking plantain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
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 A +3656.7%
Contains more Vitamin E +40%
Contains more Vitamin C +425.7%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cooking plantain
Cooking plantain
1
:
4
Tamarind
Tamarind
Contains more Water +107.9%
Contains more Protein +115.4%
Contains more Fats +62.2%
Contains more Carbs +96%
Contains more Other +132.8%
Cooking plantain
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 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 Water +107.9%
Contains more Protein +115.4%
Contains more Fats +62.2%
Contains more Carbs +96%
Contains more Other +132.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cooking plantain
Cooking plantain
2
:
1
Tamarind
Tamarind
Contains less Saturated Fat -47.4%
Contains more Polyunsaturated fat +16.9%
Contains more Monounsaturated Fat +465.6%
Cooking plantain
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Tamarind
53% 35% 12%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.181 g
Polyunsaturated fat: 0.059 g
Contains less Saturated Fat -47.4%
Contains more Polyunsaturated fat +16.9%
Contains more Monounsaturated Fat +465.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cooking plantain 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 Cooking plantain Tamarind Opinion
Net carbs 29.59g 57.4g Tamarind
Protein 1.3g 2.8g Tamarind
Fats 0.37g 0.6g Tamarind
Carbs 31.89g 62.5g Tamarind
Calories 122kcal 239kcal Tamarind
Sugar 15g 38.8g Cooking plantain
Fiber 2.3g 5.1g Tamarind
Calcium 3mg 74mg Tamarind
Iron 0.6mg 2.8mg Tamarind
Magnesium 37mg 92mg Tamarind
Phosphorus 34mg 113mg Tamarind
Potassium 499mg 628mg Tamarind
Sodium 4mg 28mg Cooking plantain
Zinc 0.14mg 0.1mg Cooking plantain
Copper 0.081mg 0.086mg Tamarind
Selenium 1.5µg 1.3µg Cooking plantain
Vitamin A 1127IU 30IU Cooking plantain
Vitamin A RAE 56µg 2µg Cooking plantain
Vitamin E 0.14mg 0.1mg Cooking plantain
Vitamin C 18.4mg 3.5mg Cooking plantain
Vitamin B1 0.052mg 0.428mg Tamarind
Vitamin B2 0.054mg 0.152mg Tamarind
Vitamin B3 0.686mg 1.938mg Tamarind
Vitamin B5 0.26mg 0.143mg Cooking plantain
Vitamin B6 0.299mg 0.066mg Cooking plantain
Folate 22µg 14µg Cooking plantain
Vitamin K 0.7µg 2.8µg Tamarind
Tryptophan 0.015mg 0.018mg Tamarind
Threonine 0.034mg Cooking plantain
Isoleucine 0.036mg Cooking plantain
Leucine 0.059mg Cooking plantain
Lysine 0.06mg 0.139mg Tamarind
Methionine 0.017mg 0.014mg Cooking plantain
Phenylalanine 0.044mg Cooking plantain
Valine 0.046mg Cooking plantain
Histidine 0.064mg Cooking plantain
Saturated Fat 0.143g 0.272g Cooking plantain
Monounsaturated Fat 0.032g 0.181g Tamarind
Polyunsaturated fat 0.069g 0.059g Cooking plantain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cooking plantain 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
23%
Cooking plantain
20%
Tamarind
Minerals Daily Need Coverage Score
15%
Cooking plantain
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 - 14)
Which food is lower in Sugar?
Cooking plantain
Cooking plantain is lower in Sugar (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 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

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 to 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.