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Kiwifruit vs Tamarind - In-Depth Nutrition Comparison

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Significant differences between Kiwifruit and Tamarind

  • Kiwifruit has more Vitamin C, Vitamin K, and Vitamin E , however Tamarind is richer in Vitamin B1, Iron, Magnesium, Phosphorus, Vitamin B3, Vitamin B2, and Potassium.
  • Kiwifruit covers your daily Vitamin C needs 99% more than Tamarind.
  • Tamarind has 15 times less Vitamin E than Kiwifruit. Kiwifruit has 1.46mg of Vitamin E , while Tamarind has 0.1mg.

Specific food types used in this comparison are Kiwifruit, green, raw and Tamarinds, raw.

Infographic

Kiwifruit 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 less Sodium -89.3%
Contains more Zinc +40%
Contains more Copper +51.2%
Contains more Calcium +117.6%
Contains more Iron +803.2%
Contains more Magnesium +441.2%
Contains more Phosphorus +232.4%
Contains more Potassium +101.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 12% 13% 15% 28% 1% 4% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 23% 105% 66% 49% 56% 4% 3% 29%
Contains less Sodium -89.3%
Contains more Zinc +40%
Contains more Copper +51.2%
Contains more Calcium +117.6%
Contains more Iron +803.2%
Contains more Magnesium +441.2%
Contains more Phosphorus +232.4%
Contains more Potassium +101.3%

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 A +190%
Contains more Vitamin E +1360%
Contains more Vitamin C +2548.6%
Contains more Vitamin B5 +28%
Contains more Folate +78.6%
Contains more Vitamin K +1339.3%
Contains more Vitamin B1 +1485.2%
Contains more Vitamin B2 +508%
Contains more Vitamin B3 +468.3%
Equal in Vitamin B6 - 0.066
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
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 +190%
Contains more Vitamin E +1360%
Contains more Vitamin C +2548.6%
Contains more Vitamin B5 +28%
Contains more Folate +78.6%
Contains more Vitamin K +1339.3%
Contains more Vitamin B1 +1485.2%
Contains more Vitamin B2 +508%
Contains more Vitamin B3 +468.3%
Equal in Vitamin B6 - 0.066

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kiwifruit 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 Kiwifruit Tamarind Opinion
Net carbs 11.66g 57.4g Tamarind
Protein 1.14g 2.8g Tamarind
Fats 0.52g 0.6g Tamarind
Carbs 14.66g 62.5g Tamarind
Calories 61kcal 239kcal Tamarind
Starch 0g g Kiwifruit
Fructose 4.35g g Kiwifruit
Sugar 8.99g 38.8g Kiwifruit
Fiber 3g 5.1g Tamarind
Calcium 34mg 74mg Tamarind
Iron 0.31mg 2.8mg Tamarind
Magnesium 17mg 92mg Tamarind
Phosphorus 34mg 113mg Tamarind
Potassium 312mg 628mg Tamarind
Sodium 3mg 28mg Kiwifruit
Zinc 0.14mg 0.1mg Kiwifruit
Copper 0.13mg 0.086mg Kiwifruit
Vitamin A 87IU 30IU Kiwifruit
Vitamin E 1.46mg 0.1mg Kiwifruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 92.7mg 3.5mg Kiwifruit
Vitamin B1 0.027mg 0.428mg Tamarind
Vitamin B2 0.025mg 0.152mg Tamarind
Vitamin B3 0.341mg 1.938mg Tamarind
Vitamin B5 0.183mg 0.143mg Kiwifruit
Vitamin B6 0.063mg 0.066mg Tamarind
Folate 25µg 14µg Kiwifruit
Vitamin B12 0µg 0µg
Vitamin K 40.3µg 2.8µg Kiwifruit
Tryptophan 0.015mg 0.018mg Tamarind
Threonine 0.047mg mg Kiwifruit
Isoleucine 0.051mg mg Kiwifruit
Leucine 0.066mg mg Kiwifruit
Lysine 0.061mg 0.139mg Tamarind
Methionine 0.024mg 0.014mg Kiwifruit
Phenylalanine 0.044mg mg Kiwifruit
Valine 0.057mg mg Kiwifruit
Histidine 0.027mg mg Kiwifruit
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.029g 0.272g Kiwifruit
Monounsaturated Fat 0.047g 0.181g Tamarind
Polyunsaturated fat 0.287g 0.059g Kiwifruit

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
42
Kiwifruit
20
Tamarind
Mineral Summary Score
15
Kiwifruit
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 food.
Protein
7%
Kiwifruit
17%
Tamarind
Carbohydrates
15%
Kiwifruit
63%
Tamarind
Fats
2%
Kiwifruit
3%
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 - 35)
Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 29.81g)
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.243g)
Which food is cheaper?
Kiwifruit
Kiwifruit 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

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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.