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Tamarind vs. Carissa (natal-plum) — In-Depth Nutrition Comparison

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Summary of differences between tamarind and carissa (natal-plum)

  • Tamarind has more vitamin B1, iron, magnesium, phosphorus, vitamin B3, potassium, vitamin B2, and calcium, while carissa (natal-plum) has more vitamin C and copper.
  • Carissa (natal-plum) covers your daily need for vitamin C, 38% more than tamarind.
  • Tamarind contains 16 times more phosphorus than carissa (natal-plum). While tamarind contains 113mg of phosphorus, carissa (natal-plum) contains only 7mg.

These are the specific foods used in this comparison Tamarinds, raw and Carissa, (natal-plum), raw.

Infographic

Tamarind vs Carissa (natal-plum) 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 11% 3.3% 23% 49% 70% 0% 3% 0.39% 0% 0%
Contains more MagnesiumMagnesium +475%
Contains more CalciumCalcium +572.7%
Contains more PotassiumPotassium +141.5%
Contains more IronIron +113.7%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +1514.3%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +144.2%
Contains less SodiumSodium -89.3%
~equal in Manganese ~mg

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 127% 0.67% 0% 0% 10% 14% 3.8% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +970%
Contains more Vitamin B2Vitamin B2 +153.3%
Contains more Vitamin B3Vitamin B3 +869%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +985.7%
~equal in Vitamin A ~2µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tamarind Carissa (natal-plum) DV% diff.
Vitamin C 3.5mg 38mg 38%
Vitamin B1 0.428mg 0.04mg 32%
Fiber 5.1g 20%
Iron 2.8mg 1.31mg 19%
Magnesium 92mg 16mg 18%
Carbs 62.5g 13.63g 16%
Phosphorus 113mg 7mg 15%
Copper 0.086mg 0.21mg 14%
Vitamin B3 1.938mg 0.2mg 11%
Potassium 628mg 260mg 11%
Calories 239kcal 62kcal 9%
Vitamin B2 0.152mg 0.06mg 7%
Calcium 74mg 11mg 6%
Vitamin B6 0.066mg 5%
Protein 2.8g 0.5g 5%
Folate 14µg 4%
Vitamin B5 0.143mg 3%
Vitamin K 2.8µg 2%
Choline 8.6mg 2%
Selenium 1.3µg 2%
Vitamin E 0.1mg 1%
Sodium 28mg 3mg 1%
Saturated fat 0.272g 1%
Fats 0.6g 1.3g 1%
Zinc 0.1mg 1%
Net carbs 57.4g 13.63g N/A
Sugar 38.8g N/A
Vitamin A 2µg 2µg 0%
Monounsaturated fat 0.181g 0%
Polyunsaturated fat 0.059g 0%
Tryptophan 0.018mg 0%
Lysine 0.139mg 0%
Methionine 0.014mg 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
14% 84%
Protein: 0.5 g
Fats: 1.3 g
Carbs: 13.63 g
Water: 84.17 g
Other: 0.4 g
Contains more ProteinProtein +460%
Contains more CarbsCarbs +358.5%
Contains more OtherOther +575%
Contains more FatsFats +116.7%
Contains more WaterWater +168.1%

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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. Carissa (natal-plum) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173952/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.