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Tamarind vs Cooking plantain - In-Depth Nutrition Comparison

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How are Tamarind and Cooking plantain different?

  • Tamarind is higher in Vitamin B1, Iron, Magnesium, Phosphorus, Fiber, Vitamin B3, Vitamin B2, and Calcium, however Cooking plantain is richer in Vitamin B6, and Vitamin C.
  • Daily need coverage for Vitamin B1 from Tamarind is 31% higher.
  • Tamarind contains 25 times more Calcium than Cooking plantain. While Tamarind contains 74mg of Calcium, Cooking plantain contains only 3mg.

Tamarinds, raw and Plantains, raw are the varieties used in this article.

Infographic

Tamarind vs Cooking plantain 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
Contains more Iron +366.7%
Contains more Calcium +2366.7%
Contains more Potassium +25.9%
Contains more Magnesium +148.6%
Contains more Phosphorus +232.4%
Contains more Zinc +40%
Contains less Sodium -85.7%
Equal in Copper - 0.081
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 105% 23% 56% 66% 29% 3% 49% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 1% 45% 27% 27% 4% 15% 1%
Contains more Iron +366.7%
Contains more Calcium +2366.7%
Contains more Potassium +25.9%
Contains more Magnesium +148.6%
Contains more Phosphorus +232.4%
Contains more Zinc +40%
Contains less Sodium -85.7%
Equal in Copper - 0.081

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
:
Contains more Vitamin B1 +723.1%
Contains more Vitamin B2 +181.5%
Contains more Vitamin B3 +182.5%
Contains more Vitamin K +300%
Contains more Vitamin C +425.7%
Contains more Vitamin A +3656.7%
Contains more Vitamin E +40%
Contains more Vitamin B5 +81.8%
Contains more Vitamin B6 +353%
Contains more Folate +57.1%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 62% 68% 3% 0% 14% 13% 13% 16% 69% 0% 2% 17%
Contains more Vitamin B1 +723.1%
Contains more Vitamin B2 +181.5%
Contains more Vitamin B3 +182.5%
Contains more Vitamin K +300%
Contains more Vitamin C +425.7%
Contains more Vitamin A +3656.7%
Contains more Vitamin E +40%
Contains more Vitamin B5 +81.8%
Contains more Vitamin B6 +353%
Contains more Folate +57.1%

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 Cooking plantain
Rich in minerals ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tamarind Cooking plantain Opinion
Calories 239kcal 122kcal Tamarind
Protein 2.8g 1.3g Tamarind
Fats 0.6g 0.37g Tamarind
Vitamin C 3.5mg 18.4mg Cooking plantain
Net carbs 57.4g 29.59g Tamarind
Carbs 62.5g 31.89g Tamarind
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.8mg 0.6mg Tamarind
Calcium 74mg 3mg Tamarind
Potassium 628mg 499mg Tamarind
Magnesium 92mg 37mg Tamarind
Sugar 38.8g 15g Cooking plantain
Fiber 5.1g 2.3g Tamarind
Copper 0.086mg 0.081mg Tamarind
Zinc 0.1mg 0.14mg Cooking plantain
Starch g g
Phosphorus 113mg 34mg Tamarind
Sodium 28mg 4mg Cooking plantain
Vitamin A 30IU 1127IU Cooking plantain
Vitamin E 0.1mg 0.14mg Cooking plantain
Vitamin D 0µg 0µg
Vitamin B1 0.428mg 0.052mg Tamarind
Vitamin B2 0.152mg 0.054mg Tamarind
Vitamin B3 1.938mg 0.686mg Tamarind
Vitamin B5 0.143mg 0.26mg Cooking plantain
Vitamin B6 0.066mg 0.299mg Cooking plantain
Vitamin B12 0µg 0µg
Vitamin K 2.8µg 0.7µg Tamarind
Folate 14µg 22µg Cooking plantain
Trans Fat 0g 0g
Saturated Fat 0.272g 0.143g Cooking plantain
Monounsaturated Fat 0.181g 0.032g Tamarind
Polyunsaturated fat 0.059g 0.069g Cooking plantain
Tryptophan 0.018mg 0.015mg Tamarind
Threonine mg 0.034mg Cooking plantain
Isoleucine mg 0.036mg Cooking plantain
Leucine mg 0.059mg Cooking plantain
Lysine 0.139mg 0.06mg Tamarind
Methionine 0.014mg 0.017mg Cooking plantain
Phenylalanine mg 0.044mg Cooking plantain
Valine mg 0.046mg Cooking plantain
Histidine mg 0.064mg Cooking plantain
Fructose g g

Which food is preferable for your diet?

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

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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
23
Cooking plantain
Mineral Summary Score
41
Tamarind
17
Cooking plantain

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
8%
Cooking plantain
Carbohydrates
63%
Tamarind
32%
Cooking plantain
Fats
3%
Tamarind
2%
Cooking plantain

Comparison summary

Which food is richer in minerals?
Tamarind
Tamarind is relatively richer in minerals
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 14)
Which food is lower in Sugar?
Cooking plantain
Cooking plantain is lower in Sugar (difference - 23.8g)
Which food contains less Sodium?
Cooking plantain
Cooking plantain contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Cooking plantain
Cooking plantain is lower in Saturated Fat (difference - 0.129g)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cooking plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.