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  6. Brown rice vs. Tamarind

Brown rice vs. Tamarind — In-Depth Nutrition Comparison

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How are brown rice and tamarind different?

  • Brown rice is higher in selenium and zinc; however, tamarind is richer in iron, vitamin B1, potassium, fiber, magnesium, calcium, and vitamin B2.
  • Daily need coverage for iron for tamarind is 28% higher.
  • Brown rice contains 7 times more zinc than tamarind. While brown rice contains 0.71mg of zinc, tamarind contains only 0.1mg.
  • Tamarind has a lower glycemic index (23) than brown rice (66).

Rice, brown, long-grain, cooked and Tamarinds, raw are the varieties used in this article.

Infographic

Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 +23.3%
Contains more ZincZinc +610%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +346.2%
Contains more MagnesiumMagnesium +135.9%
Contains more CalciumCalcium +2366.7%
Contains more PotassiumPotassium +630.2%
Contains more IronIron +400%
~equal in Phosphorus ~113mg

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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 EVitamin E +70%
Contains more Vitamin B3Vitamin B3 +32.1%
Contains more Vitamin B5Vitamin B5 +165.7%
Contains more Vitamin B6Vitamin B6 +86.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +140.4%
Contains more Vitamin B2Vitamin B2 +120.3%
Contains more Vitamin KVitamin K +1300%
Contains more FolateFolate +55.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~8.6mg

All nutrients comparison - raw data values

Nutrient Brown rice Tamarind DV% diff.
Manganese 0.974mg 42%
Iron 0.56mg 2.8mg 28%
Vitamin B1 0.178mg 0.428mg 21%
Potassium 86mg 628mg 16%
Fiber 1.6g 5.1g 14%
Magnesium 39mg 92mg 13%
Carbs 25.58g 62.5g 12%
Starch 24.79g 10%
Selenium 5.8µg 1.3µg 8%
Calcium 3mg 74mg 7%
Zinc 0.71mg 0.1mg 6%
Vitamin B2 0.069mg 0.152mg 6%
Calories 123kcal 239kcal 6%
Vitamin B5 0.38mg 0.143mg 5%
Vitamin B3 2.561mg 1.938mg 4%
Vitamin C 0mg 3.5mg 4%
Vitamin B6 0.123mg 0.066mg 4%
Copper 0.106mg 0.086mg 2%
Polyunsaturated fat 0.366g 0.059g 2%
Vitamin K 0.2µg 2.8µg 2%
Phosphorus 103mg 113mg 1%
Sodium 4mg 28mg 1%
Fats 0.97g 0.6g 1%
Folate 9µg 14µg 1%
Protein 2.74g 2.8g 0%
Net carbs 23.98g 57.4g N/A
Sugar 0.24g 38.8g N/A
Vitamin A 0µg 2µg 0%
Vitamin E 0.17mg 0.1mg 0%
Choline 9.2mg 8.6mg 0%
Saturated fat 0.26g 0.272g 0%
Monounsaturated fat 0.369g 0.181g 0%
Tryptophan 0.033mg 0.018mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0.139mg 0%
Methionine 0.058mg 0.014mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 +61.7%
Contains more WaterWater +123.8%
Contains more CarbsCarbs +144.3%
Contains more OtherOther +513.6%
~equal in Protein ~2.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 +103.9%
Contains more Poly. FatPolyunsaturated fat +520.3%
~equal in Saturated fat ~0.272g

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.