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Pico de gallo vs. Tamarind — In-Depth Nutrition Comparison

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How are Pico de gallo and Tamarind different?

  • Tamarind has more Iron, and Calcium than Pico de gallo.
  • Daily need coverage for Iron from Tamarind is 35% higher.
  • Pico de gallo contains 17 times more Sodium than Tamarind. While Pico de gallo contains 469mg of Sodium, Tamarind contains only 28mg.

PACE, Pico De Gallo and Tamarinds, raw are the varieties used in this article.

Infographic

Pico de gallo 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.
Contains more Calcium +∞%
Contains more Iron +∞%
Contains less Sodium -94%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 62% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 105% 66% 49% 56% 4% 3% 29% 0% 8%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains less Sodium -94%

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.
:
Contains more Vitamin A +943.3%
Equal in Vitamin C - 3.5
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 13% 0% 0% 0% 0% 0% 0% 0% 0%
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 +943.3%
Equal in Vitamin C - 3.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +180.3%
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +566.3%
Equal in Other - 2.7
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 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 +180.3%
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +566.3%
Equal in Other - 2.7

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pico de gallo Tamarind Opinion
Net carbs 9.38g 57.4g Tamarind
Protein 0g 2.8g Tamarind
Fats 0g 0.6g Tamarind
Carbs 9.38g 62.5g Tamarind
Calories 31kcal 239kcal Tamarind
Sugar 6.25g 38.8g Pico de gallo
Fiber 5.1g Tamarind
Calcium 0mg 74mg Tamarind
Iron 0mg 2.8mg Tamarind
Magnesium 92mg Tamarind
Phosphorus 113mg Tamarind
Potassium 628mg Tamarind
Sodium 469mg 28mg Tamarind
Zinc 0.1mg Tamarind
Copper 0.086mg Tamarind
Selenium 1.3µg Tamarind
Vitamin A 313IU 30IU Pico de gallo
Vitamin A RAE 2µg Tamarind
Vitamin E 0.1mg Tamarind
Vitamin C 3.8mg 3.5mg Pico de gallo
Vitamin B1 0.428mg Tamarind
Vitamin B2 0.152mg Tamarind
Vitamin B3 1.938mg Tamarind
Vitamin B5 0.143mg Tamarind
Vitamin B6 0.066mg Tamarind
Folate 14µg Tamarind
Vitamin K 2.8µg Tamarind
Tryptophan 0.018mg Tamarind
Lysine 0.139mg Tamarind
Methionine 0.014mg Tamarind
Saturated Fat 0g 0.272g Pico de gallo
Monounsaturated Fat 0.181g Tamarind
Polyunsaturated fat 0.059g Tamarind

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pico de gallo 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
3%
Pico de gallo
20%
Tamarind
Minerals Daily Need Coverage Score
6%
Pico de gallo
34%
Tamarind

Comparison summary

Which food is richer in minerals?
Tamarind
Tamarind is relatively richer in minerals
Which food contains less Sodium?
Tamarind
Tamarind contains less Sodium (difference - 441mg)
Which food is richer in vitamins?
Tamarind
Tamarind is relatively richer in vitamins
Which food is lower in Sugar?
Pico de gallo
Pico de gallo is lower in Sugar (difference - 32.55g)
Which food is lower in Saturated Fat?
Pico de gallo
Pico de gallo is lower in Saturated Fat (difference - 0.272g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 23)
Which food is cheaper?
Pico de gallo
Pico de gallo is cheaper (difference - $3)
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. 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.