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Passion fruit vs Tamarind - In-Depth Nutrition Comparison

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Summary of differences between Passion fruit and Tamarind

  • Passion fruit has more Vitamin C, Fiber, and Vitamin A RAE, while Tamarind has more Vitamin B1, Magnesium, Iron, Potassium, Phosphorus, and Calcium.
  • Tamarind covers your daily need of Vitamin B1 36% more than Passion fruit.
  • Passion fruit contains 32 times more Vitamin A RAE than Tamarind. While Passion fruit contains 64µg of Vitamin A RAE, Tamarind contains only 2µg.
  • The amount of Sugar in Passion fruit is lower.

These are the specific foods used in this comparison Passion-fruit, (granadilla), purple, raw and Tamarinds, raw.

Infographic

Passion fruit 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +516.7%
Contains more Iron +75%
Contains more Magnesium +217.2%
Contains more Phosphorus +66.2%
Contains more Potassium +80.5%
Equal in Sodium - 28
Equal in Zinc - 0.1
Equal in Copper - 0.086
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 60% 21% 30% 31% 4% 3% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 23% 105% 66% 49% 56% 4% 3% 29%
Contains more Calcium +516.7%
Contains more Iron +75%
Contains more Magnesium +217.2%
Contains more Phosphorus +66.2%
Contains more Potassium +80.5%
Equal in Sodium - 28
Equal in Zinc - 0.1
Equal in Copper - 0.086

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
:
Contains more Vitamin A +4140%
Contains more Vitamin C +757.1%
Contains more Vitamin B6 +51.5%
Contains more Vitamin E +400%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +16.9%
Contains more Vitamin B3 +29.2%
Contains more Vitamin K +300%
Equal in Folate - 14
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 1% 0% 100% 0% 30% 29% 0% 24% 11% 0% 2%
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 +4140%
Contains more Vitamin C +757.1%
Contains more Vitamin B6 +51.5%
Contains more Vitamin E +400%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +16.9%
Contains more Vitamin B3 +29.2%
Contains more Vitamin K +300%
Equal in Folate - 14

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.
Passion fruit Tamarind
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Passion fruit Tamarind Opinion
Net carbs 12.98g 57.4g Tamarind
Protein 2.2g 2.8g Tamarind
Fats 0.7g 0.6g Passion fruit
Carbs 23.38g 62.5g Tamarind
Calories 97kcal 239kcal Tamarind
Starch g g
Fructose g g
Sugar 11.2g 38.8g Passion fruit
Fiber 10.4g 5.1g Passion fruit
Calcium 12mg 74mg Tamarind
Iron 1.6mg 2.8mg Tamarind
Magnesium 29mg 92mg Tamarind
Phosphorus 68mg 113mg Tamarind
Potassium 348mg 628mg Tamarind
Sodium 28mg 28mg
Zinc 0.1mg 0.1mg
Copper 0.086mg 0.086mg
Vitamin A 1272IU 30IU Passion fruit
Vitamin E 0.02mg 0.1mg Tamarind
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 30mg 3.5mg Passion fruit
Vitamin B1 0mg 0.428mg Tamarind
Vitamin B2 0.13mg 0.152mg Tamarind
Vitamin B3 1.5mg 1.938mg Tamarind
Vitamin B5 mg 0.143mg Tamarind
Vitamin B6 0.1mg 0.066mg Passion fruit
Folate 14µg 14µg
Vitamin B12 0µg 0µg
Vitamin K 0.7µg 2.8µg Tamarind
Tryptophan mg 0.018mg Tamarind
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg 0.139mg Tamarind
Methionine mg 0.014mg Tamarind
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.059g 0.272g Passion fruit
Monounsaturated Fat 0.086g 0.181g Tamarind
Polyunsaturated fat 0.411g 0.059g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit 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
23
Passion fruit
20
Tamarind
Mineral Summary Score
22
Passion fruit
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
13%
Passion fruit
17%
Tamarind
Carbohydrates
23%
Passion fruit
63%
Tamarind
Fats
3%
Passion fruit
3%
Tamarind

Comparison summary

Which food is richer in minerals?
Tamarind
Tamarind is relatively richer in minerals
Which food is lower in Sugar?
Passion fruit
Passion fruit is lower in Sugar (difference - 27.6g)
Which food is lower in Saturated Fat?
Passion fruit
Passion fruit is lower in Saturated Fat (difference - 0.213g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 7)
Which food is cheaper?
Passion fruit
Passion fruit is cheaper (difference - $1)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (28 mg)
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

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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.