Tamarind vs. Graham cracker — In-Depth Nutrition Comparison
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A recap on differences between tamarind and graham cracker
- Tamarind has more vitamin B1, potassium, and magnesium; however, graham cracker is higher in folate, vitamin B3, vitamin B2, iron, phosphorus, and vitamin K.
- Graham cracker covers your daily folate needs 19% more than tamarind.
- Graham cracker contains 4 times less potassium than tamarind. Tamarind contains 628mg of potassium, while graham cracker contains 170mg.
- Tamarind has less sodium.
- The glycemic index of graham cracker is higher.
Food varieties used in this article are Tamarinds, raw and Cookies, graham crackers, plain or honey (includes cinnamon).
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.
| Contains more MagnesiumMagnesium | +130% |
| Contains more PotassiumPotassium | +269.4% |
| Contains less SodiumSodium | -93.9% |
| Contains more IronIron | +35% |
| Contains more CopperCopper | +97.7% |
| Contains more ZincZinc | +860% |
| Contains more PhosphorusPhosphorus | +63.7% |
| Contains more SeleniumSelenium | +384.6% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +61.5% |
| Contains more CholineCholine | +45.8% |
| Contains more Vitamin EVitamin E | +1410% |
| Contains more Vitamin B2Vitamin B2 | +108.6% |
| Contains more Vitamin B3Vitamin B3 | +129.1% |
| Contains more Vitamin B5Vitamin B5 | +193.7% |
| Contains more Vitamin B6Vitamin B6 | +136.4% |
| Contains more Vitamin KVitamin K | +410.7% |
| Contains more FolateFolate | +550% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.019mg | 44% | |
| Polyunsaturated fat | 0.059g | 5.388g | 36% |
| Sodium | 28mg | 459mg | 19% |
| Folate | 14µg | 91µg | 19% |
| Starch | 46.56g | 19% | |
| Vitamin B3 | 1.938mg | 4.439mg | 16% |
| Fats | 0.6g | 10.6g | 15% |
| Vitamin B1 | 0.428mg | 0.265mg | 14% |
| Potassium | 628mg | 170mg | 13% |
| Vitamin B2 | 0.152mg | 0.317mg | 13% |
| Magnesium | 92mg | 40mg | 12% |
| Iron | 2.8mg | 3.78mg | 12% |
| Calories | 239kcal | 430kcal | 10% |
| Vitamin K | 2.8µg | 14.3µg | 10% |
| Phosphorus | 113mg | 185mg | 10% |
| Vitamin E | 0.1mg | 1.51mg | 9% |
| Selenium | 1.3µg | 6.3µg | 9% |
| Copper | 0.086mg | 0.17mg | 9% |
| Protein | 2.8g | 6.69g | 8% |
| Zinc | 0.1mg | 0.96mg | 8% |
| Fiber | 5.1g | 3.4g | 7% |
| Vitamin B6 | 0.066mg | 0.156mg | 7% |
| Vitamin B5 | 0.143mg | 0.42mg | 6% |
| Saturated fat | 0.272g | 1.633g | 6% |
| Monounsaturated fat | 0.181g | 2.509g | 6% |
| Carbs | 62.5g | 77.66g | 5% |
| Vitamin C | 3.5mg | 0mg | 4% |
| Fructose | 0.99g | 1% | |
| Net carbs | 57.4g | 74.26g | N/A |
| Calcium | 74mg | 77mg | 0% |
| Sugar | 38.8g | 24.85g | N/A |
| Vitamin A | 2µg | 0µg | 0% |
| Trans fat | 0g | 0.055g | N/A |
| Choline | 8.6mg | 5.9mg | 0% |
| Tryptophan | 0.018mg | 0% | |
| Lysine | 0.139mg | 0% | |
| Methionine | 0.014mg | 0% | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.8 g
Fats:
0.6 g
Carbs:
62.5 g
Water:
31.4 g
Other:
2.7 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more WaterWater | +826.3% |
| Contains more OtherOther | +62.7% |
| Contains more ProteinProtein | +138.9% |
| Contains more FatsFats | +1666.7% |
| Contains more CarbsCarbs | +24.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.272 g
Monounsaturated fat:
Mono. Fat
0.181 g
Polyunsaturated fat:
Poly. Fat
0.059 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains less Sat. FatSaturated fat | -83.3% |
| Contains more Mono. FatMonounsaturated fat | +1286.2% |
| Contains more Poly. FatPolyunsaturated fat | +9032.2% |
