Tamarind vs. Coconut — In-Depth Nutrition Comparison

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What are the main differences between tamarind and coconut?

Tamarind is richer in vitamin B1, magnesium, vitamin B2, vitamin B3, and potassium, yet coconut is richer in copper, selenium, fiber, and zinc.
Coconut's daily need coverage for saturated fat is 147% higher.
Tamarind has 8 times more vitamin B2 than coconut. Tamarind has 0.152mg of vitamin B2, while coconut has 0.02mg.
Tamarind contains less saturated fat.
Tamarind has a lower glycemic index than coconut.

We used Tamarinds, raw and Nuts, coconut meat, raw types in this comparison.

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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.

Tamarind

Coconut

Contains more MagnesiumMagnesium	+187.5%
Contains more CalciumCalcium	+428.6%
Contains more PotassiumPotassium	+76.4%
Contains more IronIron	+15.2%

Contains more CopperCopper	+405.8%
Contains more ZincZinc	+1000%
Contains less SodiumSodium	-28.6%
Contains more SeleniumSelenium	+676.9%

~equal in Phosphorus ~113mg

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.

Tamarind

Coconut

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+548.5%
Contains more Vitamin B2Vitamin B2	+660%
Contains more Vitamin B3Vitamin B3	+258.9%
Contains more Vitamin B6Vitamin B6	+22.2%
Contains more Vitamin KVitamin K	+1300%

Contains more Vitamin EVitamin E	+140%
Contains more Vitamin B5Vitamin B5	+109.8%
Contains more FolateFolate	+85.7%

~equal in Vitamin C ~3.3mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.272g	29.698g	134%
Manganese		1.5mg	65%
Fats	0.6g	33.49g	51%
Copper	0.086mg	0.435mg	39%
Vitamin B1	0.428mg	0.066mg	30%
Carbs	62.5g	15.23g	16%
Fiber	5.1g	9g	16%
Selenium	1.3µg	10.1µg	16%
Magnesium	92mg	32mg	14%
Vitamin B2	0.152mg	0.02mg	10%
Zinc	0.1mg	1.1mg	9%
Vitamin B3	1.938mg	0.54mg	9%
Potassium	628mg	356mg	8%
Calories	239kcal	354kcal	6%
Calcium	74mg	14mg	6%
Iron	2.8mg	2.43mg	5%
Vitamin B5	0.143mg	0.3mg	3%
Folate	14µg	26µg	3%
Monounsaturated fat	0.181g	1.425g	3%
Vitamin K	2.8µg	0.2µg	2%
Polyunsaturated fat	0.059g	0.366g	2%
Protein	2.8g	3.33g	1%
Vitamin E	0.1mg	0.24mg	1%
Vitamin B6	0.066mg	0.054mg	1%
Choline	8.6mg	12.1mg	1%
Protein per 100 calories	1.2g	0.94g	N/A
Calories per 10 g protein	854kcal	1063kcal	N/A
Weight per 100 calories	42g	28g	N/A
Unsaturated / Saturated Fat ratio	0.88	0.06	N/A
Vitamin C	3.5mg	3.3mg	0%
Net carbs	57.4g	6.23g	N/A
Sugar	38.8g	6.23g	N/A
Phosphorus	113mg	113mg	0%
Sodium	28mg	20mg	0%
Vitamin A	2µg	0µg	0%
Tryptophan	0.018mg	0.039mg	0%
Threonine		0.121mg	0%
Isoleucine		0.131mg	0%
Leucine		0.247mg	0%
Lysine	0.139mg	0.147mg	0%
Methionine	0.014mg	0.062mg	0%
Phenylalanine		0.169mg	0%
Valine		0.202mg	0%
Histidine		0.077mg	0%