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Mango vs Tamarind - In-Depth Nutrition Comparison

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How are Mango and Tamarind different?

  • Mango is richer in Vitamin C, and Folate, while Tamarind is higher in Vitamin B1, Iron, Magnesium, Phosphorus, Fiber, Potassium, Vitamin B2, and Vitamin B3.
  • Mango covers your daily need of Vitamin C 37% more than Tamarind.
  • Mango contains 3 times more Folate than Tamarind. Mango contains 43µg of Folate, while Tamarind contains 14µg.

Mangos, raw and Tamarinds, raw types were used in this article.

Infographic

Mango 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
Mango
2
:
Contains less Sodium -96.4%
Contains more Copper +29.1%
Contains more Calcium +572.7%
Contains more Iron +1650%
Contains more Magnesium +820%
Contains more Phosphorus +707.1%
Contains more Potassium +273.8%
Contains more Zinc +11.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 23% 105% 66% 49% 56% 4% 3% 29%
Contains less Sodium -96.4%
Contains more Copper +29.1%
Contains more Calcium +572.7%
Contains more Iron +1650%
Contains more Magnesium +820%
Contains more Phosphorus +707.1%
Contains more Potassium +273.8%
Contains more Zinc +11.1%

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
Mango
7
:
Contains more Vitamin A +3506.7%
Contains more Vitamin E +800%
Contains more Vitamin C +940%
Contains more Vitamin B5 +37.8%
Contains more Vitamin B6 +80.3%
Contains more Folate +207.1%
Contains more Vitamin K +50%
Contains more Vitamin B1 +1428.6%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +189.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
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 +3506.7%
Contains more Vitamin E +800%
Contains more Vitamin C +940%
Contains more Vitamin B5 +37.8%
Contains more Vitamin B6 +80.3%
Contains more Folate +207.1%
Contains more Vitamin K +50%
Contains more Vitamin B1 +1428.6%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +189.7%

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.
Mango 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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mango Tamarind Opinion
Net carbs 13.38g 57.4g Tamarind
Protein 0.82g 2.8g Tamarind
Fats 0.38g 0.6g Tamarind
Carbs 14.98g 62.5g Tamarind
Calories 60kcal 239kcal Tamarind
Starch g g
Fructose 4.68g g Mango
Sugar 13.66g 38.8g Mango
Fiber 1.6g 5.1g Tamarind
Calcium 11mg 74mg Tamarind
Iron 0.16mg 2.8mg Tamarind
Magnesium 10mg 92mg Tamarind
Phosphorus 14mg 113mg Tamarind
Potassium 168mg 628mg Tamarind
Sodium 1mg 28mg Mango
Zinc 0.09mg 0.1mg Tamarind
Copper 0.111mg 0.086mg Mango
Vitamin A 1082IU 30IU Mango
Vitamin E 0.9mg 0.1mg Mango
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 36.4mg 3.5mg Mango
Vitamin B1 0.028mg 0.428mg Tamarind
Vitamin B2 0.038mg 0.152mg Tamarind
Vitamin B3 0.669mg 1.938mg Tamarind
Vitamin B5 0.197mg 0.143mg Mango
Vitamin B6 0.119mg 0.066mg Mango
Folate 43µg 14µg Mango
Vitamin B12 0µg 0µg
Vitamin K 4.2µg 2.8µg Mango
Tryptophan 0.013mg 0.018mg Tamarind
Threonine 0.031mg mg Mango
Isoleucine 0.029mg mg Mango
Leucine 0.05mg mg Mango
Lysine 0.066mg 0.139mg Tamarind
Methionine 0.008mg 0.014mg Tamarind
Phenylalanine 0.027mg mg Mango
Valine 0.042mg mg Mango
Histidine 0.019mg mg Mango
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.092g 0.272g Mango
Monounsaturated Fat 0.14g 0.181g Tamarind
Polyunsaturated fat 0.071g 0.059g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango 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
26
Mango
20
Tamarind
Mineral Summary Score
10
Mango
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
5%
Mango
17%
Tamarind
Carbohydrates
15%
Mango
63%
Tamarind
Fats
2%
Mango
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 - 28)
Which food is lower in Sugar?
Mango
Mango is lower in Sugar (difference - 25.14g)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 0.18g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $2.7)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.