Quinoa vs. Tamarind — In-Depth Nutrition Comparison
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How are quinoa and tamarind different?
- Quinoa is higher in copper, zinc, and folate; however, tamarind is richer in vitamin B1, iron, potassium, vitamin B3, fiber, magnesium, and calcium.
- Daily need coverage for vitamin B1 for tamarind is 27% higher.
- Quinoa contains 11 times more zinc than tamarind. While quinoa contains 1.09mg of zinc, tamarind contains only 0.1mg.
- Tamarind has a lower glycemic index (23) than quinoa (53).
Quinoa, cooked and Tamarinds, raw are the varieties used in this article.
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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 CopperCopper | +123.3% |
| Contains more ZincZinc | +990% |
| Contains more PhosphorusPhosphorus | +34.5% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +115.4% |
| Contains more MagnesiumMagnesium | +43.8% |
| Contains more CalciumCalcium | +335.3% |
| Contains more PotassiumPotassium | +265.1% |
| Contains more IronIron | +87.9% |
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 EVitamin E | +530% |
| Contains more Vitamin B6Vitamin B6 | +86.4% |
| Contains more FolateFolate | +200% |
| Contains more CholineCholine | +167.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B2Vitamin B2 | +38.2% |
| Contains more Vitamin B3Vitamin B3 | +370.4% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.107mg | 0.428mg | 27% |
| Manganese | 0.631mg | 27% | |
| Iron | 1.49mg | 2.8mg | 16% |
| Carbs | 21.3g | 62.5g | 14% |
| Potassium | 172mg | 628mg | 13% |
| Copper | 0.192mg | 0.086mg | 12% |
| Vitamin B3 | 0.412mg | 1.938mg | 10% |
| Fiber | 2.8g | 5.1g | 9% |
| Zinc | 1.09mg | 0.1mg | 9% |
| Starch | 17.63g | 7% | |
| Polyunsaturated fat | 1.078g | 0.059g | 7% |
| Folate | 42µg | 14µg | 7% |
| Magnesium | 64mg | 92mg | 7% |
| Phosphorus | 152mg | 113mg | 6% |
| Calories | 120kcal | 239kcal | 6% |
| Calcium | 17mg | 74mg | 6% |
| Vitamin E | 0.63mg | 0.1mg | 4% |
| Vitamin B6 | 0.123mg | 0.066mg | 4% |
| Vitamin C | 0mg | 3.5mg | 4% |
| Choline | 23mg | 8.6mg | 3% |
| Selenium | 2.8µg | 1.3µg | 3% |
| Protein | 4.4g | 2.8g | 3% |
| Vitamin B2 | 0.11mg | 0.152mg | 3% |
| Vitamin B5 | 0.143mg | 3% | |
| Fats | 1.92g | 0.6g | 2% |
| Vitamin K | 0µg | 2.8µg | 2% |
| Monounsaturated fat | 0.528g | 0.181g | 1% |
| Sodium | 7mg | 28mg | 1% |
| Net carbs | 18.5g | 57.4g | N/A |
| Sugar | 0.87g | 38.8g | N/A |
| Vitamin A | 0µg | 2µg | 0% |
| Saturated fat | 0.231g | 0.272g | 0% |
| Tryptophan | 0.052mg | 0.018mg | 0% |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.157mg | 0% | |
| Leucine | 0.261mg | 0% | |
| Lysine | 0.239mg | 0.139mg | 0% |
| Methionine | 0.096mg | 0.014mg | 0% |
| Phenylalanine | 0.185mg | 0% | |
| Valine | 0.185mg | 0% | |
| Histidine | 0.127mg | 0% | |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +57.1% |
| Contains more FatsFats | +220% |
| Contains more WaterWater | +128.1% |
| Contains more CarbsCarbs | +193.4% |
| Contains more OtherOther | +250.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -15.1% |
| Contains more Mono. FatMonounsaturated fat | +191.7% |
| Contains more Poly. FatPolyunsaturated fat | +1727.1% |
