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Ladyfinger vs. Tamarind — In-Depth Nutrition Comparison

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A recap on differences between ladyfinger and tamarind

  • Ladyfinger has more vitamin B12, vitamin B2, vitamin B5, and folate; however, tamarind is higher in magnesium, fiber, potassium, and vitamin B1.
  • Ladyfinger covers your daily cholesterol needs 74% more than tamarind.
  • Tamarind has less cholesterol.

Food varieties used in this article are Cookies, ladyfingers, without lemon juice and rind and Tamarinds, raw.

Infographic

Ladyfinger 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
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 IronIron +27.9%
Contains more ZincZinc +1040%
Contains more PhosphorusPhosphorus +53.1%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +666.7%
Contains more CalciumCalcium +57.4%
Contains more PotassiumPotassium +455.8%
Contains less SodiumSodium -81%
~equal in Copper ~0.086mg

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 0% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
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 AVitamin A +8250%
Contains more Vitamin B2Vitamin B2 +181.6%
Contains more Vitamin B5Vitamin B5 +680.4%
Contains more Vitamin B6Vitamin B6 +84.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +450%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +50.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.938mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 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 ProteinProtein +278.6%
Contains more FatsFats +1416.7%
Contains more WaterWater +61%
Contains more OtherOther +145.5%
~equal in Carbs ~62.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 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 more Mono. FatMonounsaturated fat +1969.1%
Contains more Poly. FatPolyunsaturated fat +2311.9%
Contains less Sat. FatSaturated fat -91%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ladyfinger Tamarind
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ladyfinger Tamarind DV% diff.
Cholesterol 221mg 0mg 74%
Vitamin B12 0.75µg 0µg 31%
Vitamin B2 0.428mg 0.152mg 21%
Vitamin B5 1.116mg 0.143mg 19%
Magnesium 12mg 92mg 19%
Vitamin A 167µg 2µg 18%
Protein 10.6g 2.8g 16%
Fiber 1g 5.1g 16%
Folate 77µg 14µg 16%
Potassium 113mg 628mg 15%
Saturated fat 3.022g 0.272g 13%
Fats 9.1g 0.6g 13%
Vitamin B1 0.284mg 0.428mg 12%
Iron 3.58mg 2.8mg 10%
Manganese 0.24mg 10%
Monounsaturated fat 3.745g 0.181g 9%
Zinc 1.14mg 0.1mg 9%
Phosphorus 173mg 113mg 9%
Polyunsaturated fat 1.423g 0.059g 9%
Calories 363kcal 239kcal 6%
Sodium 147mg 28mg 5%
Vitamin C 0mg 3.5mg 4%
Vitamin B6 0.122mg 0.066mg 4%
Calcium 47mg 74mg 3%
Vitamin K 2.8µg 2%
Choline 8.6mg 2%
Selenium 1.3µg 2%
Copper 0.095mg 0.086mg 1%
Vitamin B3 2.104mg 1.938mg 1%
Carbs 59.7g 62.5g 1%
Vitamin E 0.1mg 1%
Net carbs 58.7g 57.4g N/A
Sugar 38.8g N/A
Tryptophan 0.133mg 0.018mg 0%
Threonine 0.467mg 0%
Isoleucine 0.516mg 0%
Leucine 0.861mg 0%
Lysine 0.679mg 0.139mg 0%
Methionine 0.268mg 0.014mg 0%
Phenylalanine 0.511mg 0%
Valine 0.579mg 0%
Histidine 0.248mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.036g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ladyfinger Tamarind
Low Calories diet ok
Low Fats diet ok
Low Carbs 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%
Ladyfinger
18%
Tamarind
Minerals Daily Need Coverage Score
35%
Ladyfinger
34%
Tamarind

Comparison summary

Which food is lower in Cholesterol?
Tamarind
Tamarind is lower in Cholesterol (difference - 221mg)
Which food contains less Sodium?
Tamarind
Tamarind contains less Sodium (difference - 119mg)
Which food is lower in Saturated fat?
Tamarind
Tamarind is lower in Saturated fat (difference - 2.75g)
Which food is lower in Sugar?
Ladyfinger
Ladyfinger is lower in Sugar (difference - 38.8g)
Which food is lower in glycemic index?
Ladyfinger
Ladyfinger is lower in glycemic index (difference - 23)
Which food is cheaper?
Ladyfinger
Ladyfinger is cheaper (difference - $3)
Which food is richer in minerals?
?
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.
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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.