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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
Tamarind
Tamarind
5
:
3
Avocado
Avocado
Contains more Iron +409.1%
Contains more Calcium +516.7%
Contains more Potassium +29.5%
Contains more Magnesium +217.2%
Contains more Phosphorus +117.3%
Contains more Copper +120.9%
Contains more Zinc +540%
Contains less Sodium -75%
Tamarind
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 105% 23% 56% 66% 29% 3% 49% 4%
Avocado
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 4% 43% 21% 64% 18% 23% 1%
Contains more Iron +409.1%
Contains more Calcium +516.7%
Contains more Potassium +29.5%
Contains more Magnesium +217.2%
Contains more Phosphorus +117.3%
Contains more Copper +120.9%
Contains more Zinc +540%
Contains less Sodium -75%

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
Tamarind
Tamarind
3
:
7
Avocado
Avocado
Contains more Vitamin B1 +538.8%
Contains more Vitamin B2 +16.9%
Contains more Vitamin B3 +11.5%
Contains more Vitamin C +185.7%
Contains more Vitamin A +386.7%
Contains more Vitamin E +1970%
Contains more Vitamin B5 +871.3%
Contains more Vitamin B6 +289.4%
Contains more Vitamin K +650%
Contains more Folate +478.6%
Tamarind
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 12% 2% 2% 0% 108% 36% 37% 9% 16% 0% 7% 11%
Avocado
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 9% 42% 0% 17% 30% 33% 84% 60% 0% 53% 61%
Contains more Vitamin B1 +538.8%
Contains more Vitamin B2 +16.9%
Contains more Vitamin B3 +11.5%
Contains more Vitamin C +185.7%
Contains more Vitamin A +386.7%
Contains more Vitamin E +1970%
Contains more Vitamin B5 +871.3%
Contains more Vitamin B6 +289.4%
Contains more Vitamin K +650%
Contains more Folate +478.6%

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.