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Prickly pear vs. Tamarind — In-Depth Nutrition Comparison

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How are prickly pear and tamarind different?

  • Prickly pear is higher in vitamin C; however, tamarind is richer in vitamin B1, iron, phosphorus, potassium, vitamin B3, vitamin B2, and fiber.
  • Daily need coverage for vitamin B1 for tamarind is 35% higher.
  • Prickly pear contains 4 times more vitamin C than tamarind. While prickly pear contains 14mg of vitamin C, tamarind contains only 3.5mg.
  • Prickly pear has a lower glycemic index (7) than tamarind (23).

Prickly pears, raw and Tamarinds, raw are the varieties used in this article.

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Prickly pear 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 19% 11% 27% 3.3% 10% 0.65% 0% 3.3%
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 ZincZinc +20%
Contains less SodiumSodium -82.1%
Contains more CalciumCalcium +32.1%
Contains more PotassiumPotassium +185.5%
Contains more IronIron +833.3%
Contains more PhosphorusPhosphorus +370.8%
Contains more SeleniumSelenium +116.7%
~equal in Magnesium ~92mg
~equal in Copper ~0.086mg
~equal in Manganese ~mg

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 47% 0.67% 0% 0% 3.5% 14% 8.6% 0% 14% 0% 0% 4.5% 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 +300%
Contains more Vitamin B1Vitamin B1 +2957.1%
Contains more Vitamin B2Vitamin B2 +153.3%
Contains more Vitamin B3Vitamin B3 +321.3%
Contains more FolateFolate +133.3%
~equal in Vitamin A ~2µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.066mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prickly pear Tamarind DV% diff.
Vitamin B1 0.014mg 0.428mg 35%
Iron 0.3mg 2.8mg 31%
Carbs 9.57g 62.5g 18%
Phosphorus 24mg 113mg 13%
Vitamin C 14mg 3.5mg 12%
Potassium 220mg 628mg 12%
Calories 41kcal 239kcal 10%
Vitamin B3 0.46mg 1.938mg 9%
Vitamin B2 0.06mg 0.152mg 7%
Fiber 3.6g 5.1g 6%
Protein 0.73g 2.8g 4%
Vitamin B5 0.143mg 3%
Folate 6µg 14µg 2%
Vitamin K 2.8µg 2%
Choline 8.6mg 2%
Calcium 56mg 74mg 2%
Magnesium 85mg 92mg 2%
Sodium 5mg 28mg 1%
Saturated fat 0.067g 0.272g 1%
Vitamin E 0.1mg 1%
Selenium 0.6µg 1.3µg 1%
Copper 0.08mg 0.086mg 1%
Polyunsaturated fat 0.213g 0.059g 1%
Fats 0.51g 0.6g 0%
Net carbs 5.97g 57.4g N/A
Sugar 38.8g N/A
Zinc 0.12mg 0.1mg 0%
Vitamin A 2µg 2µg 0%
Vitamin B6 0.06mg 0.066mg 0%
Monounsaturated fat 0.075g 0.181g 0%
Tryptophan 0.018mg 0%
Lysine 0.139mg 0%
Methionine 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.73 g
Fats: 0.51 g
Carbs: 9.57 g
Water: 87.55 g
Other: 1.64 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 WaterWater +178.8%
Contains more ProteinProtein +283.6%
Contains more FatsFats +17.6%
Contains more CarbsCarbs +553.1%
Contains more OtherOther +64.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.213 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 less Sat. FatSaturated fat -75.4%
Contains more Poly. FatPolyunsaturated fat +261%
Contains more Mono. FatMonounsaturated fat +141.3%

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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. Prickly pear - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167750/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.