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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mango
3
:
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%
Contains more Selenium +116.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 105% 66% 49% 56% 4% 3% 29% 0% 8%
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%
Contains more Selenium +116.7%

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.
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%
Contains more Choline +13.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 5% 11%
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 +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%
Contains more Choline +13.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
1
:
Contains more Water +165.8%
Contains more Protein +241.5%
Contains more Fats +57.9%
Contains more Carbs +317.2%
Contains more Other +650%
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 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 +165.8%
Contains more Protein +241.5%
Contains more Fats +57.9%
Contains more Carbs +317.2%
Contains more Other +650%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
2
:
Contains less Saturated Fat -66.2%
Contains more Polyunsaturated fat +20.3%
Contains more Monounsaturated Fat +29.3%
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
53% 35% 12%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.181 g
Polyunsaturated fat: 0.059 g
Contains less Saturated Fat -66.2%
Contains more Polyunsaturated fat +20.3%
Contains more Monounsaturated Fat +29.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Lower in Cholesterol Equal
Rich in vitamins 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
Fructose 4.68g 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
Manganese 0.063mg Mango
Selenium 0.6µg 1.3µg Tamarind
Vitamin A 1082IU 30IU Mango
Vitamin A RAE 54µg 2µg Mango
Vitamin E 0.9mg 0.1mg Mango
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
Choline 7.6mg 8.6mg Tamarind
Vitamin K 4.2µg 2.8µg Mango
Tryptophan 0.013mg 0.018mg Tamarind
Threonine 0.031mg Mango
Isoleucine 0.029mg Mango
Leucine 0.05mg Mango
Lysine 0.066mg 0.139mg Tamarind
Methionine 0.008mg 0.014mg Tamarind
Phenylalanine 0.027mg Mango
Valine 0.042mg Mango
Histidine 0.019mg Mango
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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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
25%
Mango
18%
Tamarind
Minerals Daily Need Coverage Score
9%
Mango
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 - 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 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. 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.