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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
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.
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%
Contains more Selenium +550%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 105% 66% 49% 56% 4% 3% 29% 0% 8%
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%
Contains more Selenium +550%

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.
:
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%
Contains more Choline +10.3%
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 Choline Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 5% 101%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 2% 0% 12% 108% 36% 37% 9% 16% 11% 0% 5% 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%
Contains more Choline +10.3%
Equal in Vitamin B6 - 0.066

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +164.6%
Contains more Protein +145.6%
Contains more Fats +15.4%
Contains more Carbs +326.3%
Contains more Other +342.6%
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 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 Water +164.6%
Contains more Protein +145.6%
Contains more Fats +15.4%
Contains more Carbs +326.3%
Contains more Other +342.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -89.3%
Contains more Polyunsaturated fat +386.4%
Contains more Monounsaturated Fat +285.1%
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
53% 35% 12%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.181 g
Polyunsaturated fat: 0.059 g
Contains less Saturated Fat -89.3%
Contains more Polyunsaturated fat +386.4%
Contains more Monounsaturated Fat +285.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 4.35g 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
Manganese 0.098mg Kiwifruit
Selenium 0.2µg 1.3µg Tamarind
Vitamin A 87IU 30IU Kiwifruit
Vitamin A RAE 4µg 2µg Kiwifruit
Vitamin E 1.46mg 0.1mg Kiwifruit
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
Choline 7.8mg 8.6mg Tamarind
Vitamin K 40.3µg 2.8µg Kiwifruit
Tryptophan 0.015mg 0.018mg Tamarind
Threonine 0.047mg Kiwifruit
Isoleucine 0.051mg Kiwifruit
Leucine 0.066mg Kiwifruit
Lysine 0.061mg 0.139mg Tamarind
Methionine 0.024mg 0.014mg Kiwifruit
Phenylalanine 0.044mg Kiwifruit
Valine 0.057mg Kiwifruit
Histidine 0.027mg Kiwifruit
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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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
39%
Kiwifruit
18%
Tamarind
Minerals Daily Need Coverage Score
14%
Kiwifruit
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 - 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

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. 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.