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Pistachio vs. Tamarind — In-Depth Nutrition Comparison

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Summary of differences between pistachios and tamarind

  • The amount of copper, vitamin B6, phosphorus, vitamin B1, fiber, zinc, vitamin E, iron, and potassium in pistachios is higher than in tamarind.
  • Pistachios cover your daily need for copper, 135% more than tamarind.
  • Pistachios contain 29 times more vitamin E than tamarind. While pistachios contain 2.86mg of vitamin E, tamarind contains only 0.1mg.
  • The amount of saturated fat in tamarind is lower.

These are the specific foods used in this comparison Nuts, pistachio nuts, raw and Tamarinds, raw.

Infographic

Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
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 MagnesiumMagnesium +31.5%
Contains more CalciumCalcium +41.9%
Contains more PotassiumPotassium +63.2%
Contains more IronIron +40%
Contains more CopperCopper +1411.6%
Contains more ZincZinc +2100%
Contains more PhosphorusPhosphorus +333.6%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +438.5%

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 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 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 CVitamin C +60%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin EVitamin E +2760%
Contains more Vitamin B1Vitamin B1 +103.3%
Contains more Vitamin B5Vitamin B5 +263.6%
Contains more Vitamin B6Vitamin B6 +2475.8%
Contains more FolateFolate +264.3%
Contains more Vitamin B3Vitamin B3 +49.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.152mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 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 +620%
Contains more FatsFats +7453.3%
Contains more CarbsCarbs +130%
Contains more WaterWater +618.5%
~equal in Other ~2.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 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 +12749.2%
Contains more Poly. FatPolyunsaturated fat +24272.9%
Contains less Sat. FatSaturated fat -95.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Tamarind DV% diff.
Copper 1.3mg 0.086mg 135%
Vitamin B6 1.7mg 0.066mg 126%
Polyunsaturated fat 14.38g 0.059g 95%
Fats 45.32g 0.6g 69%
Monounsaturated fat 23.257g 0.181g 58%
Phosphorus 490mg 113mg 54%
Manganese 1.2mg 52%
Vitamin B1 0.87mg 0.428mg 37%
Protein 20.16g 2.8g 35%
Saturated fat 5.907g 0.272g 26%
Fiber 10.6g 5.1g 22%
Zinc 2.2mg 0.1mg 19%
Vitamin E 2.86mg 0.1mg 18%
Calories 560kcal 239kcal 16%
Iron 3.92mg 2.8mg 14%
Potassium 1025mg 628mg 12%
Carbs 27.17g 62.5g 12%
Selenium 7µg 1.3µg 10%
Folate 51µg 14µg 9%
Vitamin B5 0.52mg 0.143mg 8%
Magnesium 121mg 92mg 7%
Vitamin B3 1.3mg 1.938mg 4%
Vitamin A 26µg 2µg 3%
Calcium 105mg 74mg 3%
Choline 8.6mg 2%
Vitamin C 5.6mg 3.5mg 2%
Vitamin K 2.8µg 2%
Starch 1.67g 1%
Vitamin B2 0.16mg 0.152mg 1%
Sodium 1mg 28mg 1%
Net carbs 16.57g 57.4g N/A
Sugar 7.66g 38.8g N/A
Tryptophan 0.251mg 0.018mg 0%
Threonine 0.684mg 0%
Isoleucine 0.917mg 0%
Leucine 1.604mg 0%
Lysine 1.138mg 0.139mg 0%
Methionine 0.36mg 0.014mg 0%
Phenylalanine 1.092mg 0%
Valine 1.249mg 0%
Histidine 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio 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
63%
Pistachio
18%
Tamarind
Minerals Daily Need Coverage Score
125%
Pistachio
34%
Tamarind

Comparison summary

Which food is lower in Saturated fat?
Tamarind
Tamarind is lower in Saturated fat (difference - 5.635g)
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 5)
Which food is lower in Sugar?
Pistachio
Pistachio is lower in Sugar (difference - 31.14g)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 27mg)
Which food is cheaper?
Pistachio
Pistachio is cheaper (difference - $0.4)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.