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  6. Tamarind vs. Green bean raw

Tamarind vs. Green bean raw — In-Depth Nutrition Comparison

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The main differences between tamarind and green bean raw

  • Tamarind has more vitamin B1, iron, magnesium, potassium, phosphorus, fiber, and vitamin B3; however, green bean raw has more vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for green bean raw is 33% higher.
  • Green bean raw has 5 times less vitamin B1 than tamarind. Tamarind has 0.428mg of vitamin B1, while green bean raw has 0.082mg.

Food types used in this article are Tamarinds, raw and Beans, snap, green, raw.

Infographic

Tamarind vs Green bean raw 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +268%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +197.6%
Contains more IronIron +171.8%
Contains more CopperCopper +24.6%
Contains more PhosphorusPhosphorus +197.4%
Contains more SeleniumSelenium +116.7%
Contains more ZincZinc +140%
Contains less SodiumSodium -78.6%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin B1Vitamin B1 +422%
Contains more Vitamin B2Vitamin B2 +46.2%
Contains more Vitamin B3Vitamin B3 +164%
Contains more Vitamin CVitamin C +248.6%
Contains more Vitamin AVitamin A +1650%
Contains more Vitamin EVitamin E +310%
Contains more Vitamin B5Vitamin B5 +57.3%
Contains more Vitamin B6Vitamin B6 +113.6%
Contains more Vitamin KVitamin K +1435.7%
Contains more FolateFolate +135.7%
Contains more CholineCholine +77.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tamarind Green bean raw DV% diff.
Vitamin K 2.8µg 43µg 34%
Vitamin B1 0.428mg 0.082mg 29%
Iron 2.8mg 1.03mg 22%
Carbs 62.5g 6.97g 19%
Magnesium 92mg 25mg 16%
Potassium 628mg 211mg 12%
Phosphorus 113mg 38mg 11%
Fiber 5.1g 2.7g 10%
Calories 239kcal 31kcal 10%
Vitamin C 3.5mg 12.2mg 10%
Manganese 0.216mg 9%
Vitamin B3 1.938mg 0.734mg 8%
Vitamin B6 0.066mg 0.141mg 6%
Folate 14µg 33µg 5%
Vitamin A 2µg 35µg 4%
Vitamin B2 0.152mg 0.104mg 4%
Calcium 74mg 37mg 4%
Fructose 1.39g 2%
Vitamin B5 0.143mg 0.225mg 2%
Vitamin E 0.1mg 0.41mg 2%
Protein 2.8g 1.83g 2%
Copper 0.086mg 0.069mg 2%
Choline 8.6mg 15.3mg 1%
Fats 0.6g 0.22g 1%
Sodium 28mg 6mg 1%
Saturated fat 0.272g 0.05g 1%
Zinc 0.1mg 0.24mg 1%
Selenium 1.3µg 0.6µg 1%
Net carbs 57.4g 4.27g N/A
Sugar 38.8g 3.26g N/A
Starch 0.88g 0%
Monounsaturated fat 0.181g 0.01g 0%
Polyunsaturated fat 0.059g 0.113g 0%
Tryptophan 0.018mg 0.019mg 0%
Threonine 0.079mg 0%
Isoleucine 0.066mg 0%
Leucine 0.112mg 0%
Lysine 0.139mg 0.088mg 0%
Methionine 0.014mg 0.022mg 0%
Phenylalanine 0.067mg 0%
Valine 0.09mg 0%
Histidine 0.034mg 0%

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% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +53%
Contains more FatsFats +172.7%
Contains more CarbsCarbs +796.7%
Contains more OtherOther +309.1%
Contains more WaterWater +187.6%

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% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +1710%
Contains less Sat. FatSaturated fat -81.6%
Contains more Poly. FatPolyunsaturated fat +91.5%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.