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  6. Tamarind vs. Avocado

Tamarind vs. Avocado — In-Depth Nutrition Comparison

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How are tamarind and avocados different?

  • Tamarind is higher in vitamin B1, iron, and magnesium; however, avocados are richer in vitamin B5, folate, vitamin K, vitamin B6, vitamin E, and copper.
  • Daily need coverage for vitamin B1 for tamarind is 30% higher.
  • Tamarind contains 5 times more iron than avocados. While tamarind contains 2.8mg of iron, avocados contain only 0.55mg.
  • Tamarind has less saturated fat.
  • Tamarind has a lower glycemic index (23) than avocados (40).

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

Infographic

Tamarind vs Avocado 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 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more MagnesiumMagnesium +217.2%
Contains more CalciumCalcium +516.7%
Contains more PotassiumPotassium +29.5%
Contains more IronIron +409.1%
Contains more PhosphorusPhosphorus +117.3%
Contains more SeleniumSelenium +225%
Contains more CopperCopper +120.9%
Contains more ZincZinc +540%
Contains less SodiumSodium -75%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 12% 0% 0.67% 2% 107% 35% 36% 8.6% 15% 0% 7% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Contains more Vitamin B1Vitamin B1 +538.8%
Contains more Vitamin B2Vitamin B2 +16.9%
Contains more Vitamin B3Vitamin B3 +11.5%
Contains more Vitamin CVitamin C +185.7%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin EVitamin E +1970%
Contains more Vitamin B5Vitamin B5 +871.3%
Contains more Vitamin B6Vitamin B6 +289.4%
Contains more Vitamin KVitamin K +650%
Contains more FolateFolate +478.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tamarind Avocado DV% diff.
Vitamin B1 0.428mg 0.067mg 30%
Iron 2.8mg 0.55mg 28%
Vitamin B5 0.143mg 1.389mg 25%
Monounsaturated fat 0.181g 9.799g 24%
Fats 0.6g 14.66g 22%
Carbs 62.5g 8.53g 18%
Folate 14µg 81µg 17%
Magnesium 92mg 29mg 15%
Vitamin B6 0.066mg 0.257mg 15%
Vitamin K 2.8µg 21µg 15%
Vitamin E 0.1mg 2.07mg 13%
Copper 0.086mg 0.19mg 12%
Polyunsaturated fat 0.059g 1.816g 12%
Phosphorus 113mg 52mg 9%
Saturated fat 0.272g 2.126g 8%
Vitamin C 3.5mg 10mg 7%
Calcium 74mg 12mg 6%
Fiber 5.1g 6.7g 6%
Manganese 0.142mg 6%
Zinc 0.1mg 0.64mg 5%
Calories 239kcal 160kcal 4%
Potassium 628mg 485mg 4%
Protein 2.8g 2g 2%
Selenium 1.3µg 0.4µg 2%
Vitamin B2 0.152mg 0.13mg 2%
Sodium 28mg 7mg 1%
Vitamin A 2µg 7µg 1%
Vitamin B3 1.938mg 1.738mg 1%
Choline 8.6mg 14.2mg 1%
Protein per 100 calories 1.2g 1.3g N/A
Calories per 10 g protein 854kcal 800kcal N/A
Weight per 100 calories 42g 63g N/A
Unsaturated / Saturated Fat ratio 0.88 5.5 N/A
Net carbs 57.4g 1.83g N/A
Sugar 38.8g 0.66g N/A
Starch 0.11g 0%
Tryptophan 0.018mg 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.139mg 0.132mg 0%
Methionine 0.014mg 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +40%
Contains more CarbsCarbs +632.7%
Contains more OtherOther +70.9%
Contains more FatsFats +2343.3%
Contains more WaterWater +133.2%

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -87.2%
Contains more Mono. FatMonounsaturated fat +5313.8%
Contains more Poly. FatPolyunsaturated fat +2978%

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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. 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.