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Tamarind vs Avocado - In-Depth Nutrition Comparison

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How are Tamarind and Avocado different?

  • Tamarind is higher in Vitamin B1, Iron, and Magnesium, however Avocado is richer in Vitamin B5, Folate, Vitamin K, Vitamin B6, Vitamin E , and Copper.
  • Daily need coverage for Vitamin B1 from Tamarind is 30% higher.
  • Tamarind contains 5 times more Iron than Avocado. While Tamarind contains 2.8mg of Iron, Avocado contains only 0.55mg.
  • Tamarind has less Saturated Fat.

Tamarinds, raw and Avocados, raw, all commercial varieties are the varieties used in this article.

Infographic

Tamarind vs Avocado 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +516.7%
Contains more Iron +409.1%
Contains more Magnesium +217.2%
Contains more Phosphorus +117.3%
Contains more Potassium +29.5%
Contains less Sodium -75%
Contains more Zinc +540%
Contains more Copper +120.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 23% 105% 66% 49% 56% 4% 3% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 21% 21% 23% 43% 1% 18% 64%
Contains more Calcium +516.7%
Contains more Iron +409.1%
Contains more Magnesium +217.2%
Contains more Phosphorus +117.3%
Contains more Potassium +29.5%
Contains less Sodium -75%
Contains more Zinc +540%
Contains more Copper +120.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +538.8%
Contains more Vitamin B2 +16.9%
Contains more Vitamin B3 +11.5%
Contains more Vitamin A +386.7%
Contains more Vitamin E +1970%
Contains more Vitamin C +185.7%
Contains more Vitamin B5 +871.3%
Contains more Vitamin B6 +289.4%
Contains more Folate +478.6%
Contains more Vitamin K +650%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 2% 0% 12% 108% 36% 37% 9% 16% 11% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Contains more Vitamin B1 +538.8%
Contains more Vitamin B2 +16.9%
Contains more Vitamin B3 +11.5%
Contains more Vitamin A +386.7%
Contains more Vitamin E +1970%
Contains more Vitamin C +185.7%
Contains more Vitamin B5 +871.3%
Contains more Vitamin B6 +289.4%
Contains more Folate +478.6%
Contains more Vitamin K +650%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tamarind Avocado
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tamarind Avocado Opinion
Net carbs 57.4g 1.83g Tamarind
Protein 2.8g 2g Tamarind
Fats 0.6g 14.66g Avocado
Carbs 62.5g 8.53g Tamarind
Calories 239kcal 160kcal Tamarind
Starch g 0.11g Avocado
Fructose g 0.12g Avocado
Sugar 38.8g 0.66g Avocado
Fiber 5.1g 6.7g Avocado
Calcium 74mg 12mg Tamarind
Iron 2.8mg 0.55mg Tamarind
Magnesium 92mg 29mg Tamarind
Phosphorus 113mg 52mg Tamarind
Potassium 628mg 485mg Tamarind
Sodium 28mg 7mg Avocado
Zinc 0.1mg 0.64mg Avocado
Copper 0.086mg 0.19mg Avocado
Vitamin A 30IU 146IU Avocado
Vitamin E 0.1mg 2.07mg Avocado
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3.5mg 10mg Avocado
Vitamin B1 0.428mg 0.067mg Tamarind
Vitamin B2 0.152mg 0.13mg Tamarind
Vitamin B3 1.938mg 1.738mg Tamarind
Vitamin B5 0.143mg 1.389mg Avocado
Vitamin B6 0.066mg 0.257mg Avocado
Folate 14µg 81µg Avocado
Vitamin B12 0µg 0µg
Vitamin K 2.8µg 21µg Avocado
Tryptophan 0.018mg 0.025mg Avocado
Threonine mg 0.073mg Avocado
Isoleucine mg 0.084mg Avocado
Leucine mg 0.143mg Avocado
Lysine 0.139mg 0.132mg Tamarind
Methionine 0.014mg 0.038mg Avocado
Phenylalanine mg 0.097mg Avocado
Valine mg 0.107mg Avocado
Histidine mg 0.049mg Avocado
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.272g 2.126g Tamarind
Monounsaturated Fat 0.181g 9.799g Avocado
Polyunsaturated fat 0.059g 1.816g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamarind Avocado
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Tamarind
35
Avocado
Mineral Summary Score
41
Tamarind
24
Avocado

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Tamarind
12%
Avocado
Carbohydrates
63%
Tamarind
9%
Avocado
Fats
3%
Tamarind
68%
Avocado

Comparison summary

Which food is lower in Saturated Fat?
Tamarind
Tamarind is lower in Saturated Fat (difference - 1.854g)
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Tamarind
Tamarind is relatively richer in minerals
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 38.14g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 21mg)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $2.2)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.