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Tamarind vs. Arrowroot — In-Depth Nutrition Comparison

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How are tamarind and arrowroot different?

  • Tamarind is higher in vitamin B1, magnesium, fiber, iron, vitamin B2, calcium, and potassium; however, arrowroot is richer in folate and vitamin B6.
  • Daily need coverage for folate for arrowroot is 81% higher.
  • Tamarind contains 12 times more calcium than arrowroot. While tamarind contains 74mg of calcium, arrowroot contains only 6mg.
  • Tamarind has a lower glycemic index (23) than arrowroot (58).

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

Infographic

Tamarind vs Arrowroot 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 66% 22% 55% 105% 29% 2.7% 48% 3.7% 0% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Contains more MagnesiumMagnesium +268%
Contains more CalciumCalcium +1133.3%
Contains more PotassiumPotassium +38.3%
Contains more IronIron +26.1%
Contains more PhosphorusPhosphorus +15.3%
Contains more SeleniumSelenium +85.7%
Contains more CopperCopper +40.7%
Contains more ZincZinc +530%
~equal in Sodium ~26mg

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 12% 0.67% 2% 0% 107% 35% 36% 8.6% 15% 0% 7% 11% 4.7%
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 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Contains more Vitamin CVitamin C +84.2%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +199.3%
Contains more Vitamin B2Vitamin B2 +157.6%
Contains more Vitamin B3Vitamin B3 +14.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +104.2%
Contains more Vitamin B6Vitamin B6 +303%
Contains more FolateFolate +2314.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 g
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more FatsFats +200%
Contains more CarbsCarbs +366.8%
Contains more OtherOther +90.1%
Contains more ProteinProtein +51.4%
Contains more WaterWater +157.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
53% 35% 12%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.059 g
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +4425%
Contains less Sat. FatSaturated fat -85.7%
Contains more Poly. FatPolyunsaturated fat +55.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamarind Arrowroot DV% diff.
Folate 14µg 338µg 81%
Vitamin B1 0.428mg 0.143mg 24%
Magnesium 92mg 25mg 16%
Carbs 62.5g 13.39g 16%
Fiber 5.1g 1.3g 15%
Vitamin B6 0.066mg 0.266mg 15%
Calories 239kcal 65kcal 9%
Manganese 0.174mg 8%
Calcium 74mg 6mg 7%
Iron 2.8mg 2.22mg 7%
Vitamin B2 0.152mg 0.059mg 7%
Potassium 628mg 454mg 5%
Zinc 0.1mg 0.63mg 5%
Copper 0.086mg 0.121mg 4%
Protein 2.8g 4.24g 3%
Vitamin B5 0.143mg 0.292mg 3%
Choline 8.6mg 2%
Vitamin B3 1.938mg 1.693mg 2%
Phosphorus 113mg 98mg 2%
Vitamin K 2.8µg 2%
Vitamin C 3.5mg 1.9mg 2%
Saturated fat 0.272g 0.039g 1%
Vitamin E 0.1mg 1%
Selenium 1.3µg 0.7µg 1%
Fats 0.6g 0.2g 1%
Net carbs 57.4g 12.09g N/A
Sugar 38.8g N/A
Sodium 28mg 26mg 0%
Vitamin A 2µg 1µg 0%
Monounsaturated fat 0.181g 0.004g 0%
Polyunsaturated fat 0.059g 0.092g 0%
Tryptophan 0.018mg 0%
Lysine 0.139mg 0%
Methionine 0.014mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamarind Arrowroot
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
18%
Tamarind
32%
Arrowroot
Minerals Daily Need Coverage Score
34%
Tamarind
27%
Arrowroot

Comparison summary

Which food is richer in minerals?
Tamarind
Tamarind is relatively richer in minerals
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 35)
Which food is richer in vitamins?
Tamarind
Tamarind is relatively richer in vitamins
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 38.8g)
Which food contains less Sodium?
Arrowroot
Arrowroot contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Arrowroot
Arrowroot is lower in Saturated fat (difference - 0.233g)
Which food is cheaper?
Arrowroot
Arrowroot is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/nutrients
  2. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.