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Tamarind vs. Fruit salad — In-Depth Nutrition Comparison

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A recap on differences between Tamarind and Fruit salad

  • Fruit salad has less Vitamin B1, Iron, Magnesium, Fiber, Potassium, Phosphorus, Vitamin B2, Vitamin B3, and Calcium.
  • Tamarind covers your daily Vitamin B1 needs 35% more than Fruit salad.
  • Fruit salad contains 12 times less Magnesium than Tamarind. Tamarind contains 92mg of Magnesium, while Fruit salad contains 8mg.

Food varieties used in this article are Tamarinds, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

Infographic

Tamarind vs Fruit salad 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.
Contains more Calcium +572.7%
Contains more Iron +1020%
Contains more Magnesium +1050%
Contains more Phosphorus +707.1%
Contains more Potassium +441.4%
Contains more Copper +72%
Contains less Sodium -82.1%
Contains more Zinc +40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 105% 66% 49% 56% 4% 3% 29% 0% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Contains more Calcium +572.7%
Contains more Iron +1020%
Contains more Magnesium +1050%
Contains more Phosphorus +707.1%
Contains more Potassium +441.4%
Contains more Copper +72%
Contains less Sodium -82.1%
Contains more Zinc +40%

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.
:
Contains more Vitamin B1 +3790.9%
Contains more Vitamin B2 +985.7%
Contains more Vitamin B3 +444.4%
Contains more Vitamin B5 +169.8%
Contains more Vitamin B6 +144.4%
Contains more Folate +366.7%
Contains more Vitamin A +1900%
Equal in Vitamin C - 3.3
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 2% 0% 12% 108% 36% 37% 9% 16% 11% 0% 5% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0% 0%
Contains more Vitamin B1 +3790.9%
Contains more Vitamin B2 +985.7%
Contains more Vitamin B3 +444.4%
Contains more Vitamin B5 +169.8%
Contains more Vitamin B6 +144.4%
Contains more Folate +366.7%
Contains more Vitamin A +1900%
Equal in Vitamin C - 3.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +449%
Contains more Fats +1900%
Contains more Carbs +378.9%
Contains more Other +938.5%
Contains more Water +174.4%
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 g
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more Protein +449%
Contains more Fats +1900%
Contains more Carbs +378.9%
Contains more Other +938.5%
Contains more Water +174.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +3520%
Contains more Polyunsaturated fat +436.4%
Contains less Saturated Fat -98.5%
53% 35% 12%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.181 g
Polyunsaturated fat: 0.059 g
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +3520%
Contains more Polyunsaturated fat +436.4%
Contains less Saturated Fat -98.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tamarind Fruit salad
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tamarind Fruit salad Opinion
Net carbs 57.4g 12.05g Tamarind
Protein 2.8g 0.51g Tamarind
Fats 0.6g 0.03g Tamarind
Carbs 62.5g 13.05g Tamarind
Calories 239kcal 50kcal Tamarind
Sugar 38.8g Fruit salad
Fiber 5.1g 1g Tamarind
Calcium 74mg 11mg Tamarind
Iron 2.8mg 0.25mg Tamarind
Magnesium 92mg 8mg Tamarind
Phosphorus 113mg 14mg Tamarind
Potassium 628mg 116mg Tamarind
Sodium 28mg 5mg Fruit salad
Zinc 0.1mg 0.14mg Fruit salad
Copper 0.086mg 0.05mg Tamarind
Manganese 0.151mg Fruit salad
Selenium 1.3µg Tamarind
Vitamin A 30IU 600IU Fruit salad
Vitamin A RAE 2µg 30µg Fruit salad
Vitamin E 0.1mg Tamarind
Vitamin C 3.5mg 3.3mg Tamarind
Vitamin B1 0.428mg 0.011mg Tamarind
Vitamin B2 0.152mg 0.014mg Tamarind
Vitamin B3 1.938mg 0.356mg Tamarind
Vitamin B5 0.143mg 0.053mg Tamarind
Vitamin B6 0.066mg 0.027mg Tamarind
Folate 14µg 3µg Tamarind
Choline 8.6mg Tamarind
Vitamin K 2.8µg Tamarind
Tryptophan 0.018mg Tamarind
Lysine 0.139mg Tamarind
Methionine 0.014mg Tamarind
Saturated Fat 0.272g 0.004g Fruit salad
Monounsaturated Fat 0.181g 0.005g Tamarind
Polyunsaturated fat 0.059g 0.011g Tamarind

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamarind Fruit salad
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Tamarind
5%
Fruit salad
Minerals Daily Need Coverage Score
34%
Tamarind
8%
Fruit salad

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 - 31)
Which food is richer in vitamins?
Tamarind
Tamarind is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 38.8g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.268g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.