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Potato salad vs. Tamarind — In-Depth Nutrition Comparison

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What are the main differences between potato salad and tamarind?

  • Potato salad is richer in vitamin B5 and vitamin C, yet tamarind is richer in vitamin B1, iron, magnesium, fiber, potassium, and phosphorus.
  • Tamarind's daily need coverage for vitamin B1 is 29% higher.
  • Tamarind has a lower glycemic index than potato salad.

We used Potato salad, home-prepared and Tamarinds, raw types in this comparison.

Infographic

Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
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 CopperCopper +37.2%
Contains more ZincZinc +210%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +215.4%
Contains more MagnesiumMagnesium +513.3%
Contains more CalciumCalcium +289.5%
Contains more PotassiumPotassium +147.2%
Contains more IronIron +330.8%
Contains more PhosphorusPhosphorus +117.3%
Contains less SodiumSodium -94.7%

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.
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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 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 +185.7%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin B5Vitamin B5 +273.4%
Contains more Vitamin B6Vitamin B6 +113.6%
Contains more Vitamin B1Vitamin B1 +455.8%
Contains more Vitamin B2Vitamin B2 +153.3%
Contains more Vitamin B3Vitamin B3 +117.8%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 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 FatsFats +1266.7%
Contains more WaterWater +142%
Contains more CarbsCarbs +459.5%
Contains more OtherOther +38.5%
~equal in Protein ~2.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 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 +1270.2%
Contains more Poly. FatPolyunsaturated fat +6233.9%
Contains less Sat. FatSaturated fat -81%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato salad Tamarind DV% diff.
Vitamin B1 0.077mg 0.428mg 29%
Iron 0.65mg 2.8mg 27%
Polyunsaturated fat 3.737g 0.059g 25%
Cholesterol 68mg 0mg 23%
Sodium 529mg 28mg 22%
Magnesium 15mg 92mg 18%
Carbs 11.17g 62.5g 17%
Fiber 1.3g 5.1g 15%
Fats 8.2g 0.6g 12%
Potassium 254mg 628mg 11%
Phosphorus 52mg 113mg 9%
Vitamin B5 0.534mg 0.143mg 8%
Vitamin B3 0.89mg 1.938mg 7%
Vitamin B2 0.06mg 0.152mg 7%
Vitamin C 10mg 3.5mg 7%
Vitamin B6 0.141mg 0.066mg 6%
Monounsaturated fat 2.48g 0.181g 6%
Calcium 19mg 74mg 6%
Saturated fat 1.429g 0.272g 5%
Calories 143kcal 239kcal 5%
Selenium 4.1µg 1.3µg 5%
Copper 0.118mg 0.086mg 4%
Manganese 0.101mg 4%
Vitamin A 32µg 2µg 3%
Zinc 0.31mg 0.1mg 2%
Vitamin K 2.8µg 2%
Folate 7µg 14µg 2%
Choline 8.6mg 2%
Vitamin E 0.1mg 1%
Protein 2.68g 2.8g 0%
Net carbs 9.87g 57.4g N/A
Sugar 38.8g N/A
Tryptophan 0.042mg 0.018mg 0%
Threonine 0.116mg 0%
Isoleucine 0.141mg 0%
Leucine 0.202mg 0%
Lysine 0.171mg 0.139mg 0%
Methionine 0.066mg 0.014mg 0%
Phenylalanine 0.135mg 0%
Valine 0.172mg 0%
Histidine 0.062mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato salad 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
13%
Potato salad
18%
Tamarind
Minerals Daily Need Coverage Score
24%
Potato salad
34%
Tamarind

Comparison summary

Which food is lower in Cholesterol?
Tamarind
Tamarind is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Tamarind
Tamarind contains less Sodium (difference - 501mg)
Which food is lower in Saturated fat?
Tamarind
Tamarind is lower in Saturated fat (difference - 1.157g)
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 22)
Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 38.8g)
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $3)
Which food is richer in minerals?
?
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.
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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.