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Sweet potato vs. Tamarind — In-Depth Nutrition Comparison

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How are sweet potato and tamarind different?

  • Sweet potato is higher in vitamin A, vitamin B5, and vitamin B6; however, tamarind is richer in vitamin B1, iron, magnesium, phosphorus, vitamin B3, potassium, and fiber.
  • Daily need coverage for vitamin A for sweet potato is 283% higher.
  • Sweet potato contains 6 times more vitamin B5 than tamarind. While sweet potato contains 0.8mg of vitamin B5, tamarind contains only 0.143mg.
  • Tamarind has a lower glycemic index (23) than sweet potato (70).

Sweet potato, raw, unprepared and Tamarinds, raw are the varieties used in this article.

Infographic

Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 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 CopperCopper +75.6%
Contains more ZincZinc +200%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +268%
Contains more CalciumCalcium +146.7%
Contains more PotassiumPotassium +86.4%
Contains more IronIron +359%
Contains more PhosphorusPhosphorus +140.4%
Contains less SodiumSodium -49.1%
Contains more SeleniumSelenium +116.7%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 AVitamin A +35350%
Contains more Vitamin EVitamin E +160%
Contains more Vitamin B5Vitamin B5 +459.4%
Contains more Vitamin B6Vitamin B6 +216.7%
Contains more CholineCholine +43%
Contains more Vitamin CVitamin C +45.8%
Contains more Vitamin B1Vitamin B1 +448.7%
Contains more Vitamin B2Vitamin B2 +149.2%
Contains more Vitamin B3Vitamin B3 +247.9%
Contains more Vitamin KVitamin K +55.6%
Contains more FolateFolate +27.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Tamarind DV% diff.
Vitamin A 709µg 2µg 79%
Vitamin B1 0.078mg 0.428mg 29%
Iron 0.61mg 2.8mg 27%
Magnesium 25mg 92mg 16%
Carbs 20.12g 62.5g 14%
Vitamin B5 0.8mg 0.143mg 13%
Vitamin B6 0.209mg 0.066mg 11%
Manganese 0.258mg 11%
Phosphorus 47mg 113mg 9%
Vitamin B3 0.557mg 1.938mg 9%
Potassium 337mg 628mg 9%
Calories 86kcal 239kcal 8%
Fiber 3g 5.1g 8%
Copper 0.151mg 0.086mg 7%
Vitamin B2 0.061mg 0.152mg 7%
Starch 12.65g 5%
Calcium 30mg 74mg 4%
Zinc 0.3mg 0.1mg 2%
Protein 1.57g 2.8g 2%
Fats 0.05g 0.6g 1%
Saturated fat 0.018g 0.272g 1%
Choline 12.3mg 8.6mg 1%
Vitamin K 1.8µg 2.8µg 1%
Folate 11µg 14µg 1%
Vitamin C 2.4mg 3.5mg 1%
Sodium 55mg 28mg 1%
Fructose 0.7g 1%
Vitamin E 0.26mg 0.1mg 1%
Selenium 0.6µg 1.3µg 1%
Net carbs 17.12g 57.4g N/A
Sugar 4.18g 38.8g N/A
Monounsaturated fat 0.001g 0.181g 0%
Polyunsaturated fat 0.014g 0.059g 0%
Tryptophan 0.031mg 0.018mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0.139mg 0%
Methionine 0.029mg 0.014mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +146.1%
Contains more ProteinProtein +78.3%
Contains more FatsFats +1100%
Contains more CarbsCarbs +210.6%
Contains more OtherOther +175.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 -93.4%
Contains more Mono. FatMonounsaturated fat +18000%
Contains more Poly. FatPolyunsaturated fat +321.4%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.