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Tamarind vs. Ladyfinger — In-Depth Nutrition Comparison

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A recap on differences between tamarind and ladyfinger

  • Tamarind has more magnesium, fiber, potassium, and vitamin B1; however, ladyfinger is higher in vitamin B12, vitamin B2, vitamin B5, and folate.
  • Ladyfinger covers your daily cholesterol needs 74% more than tamarind.
  • Ladyfinger contains 8 times less magnesium than tamarind. Tamarind contains 92mg of magnesium, while ladyfinger contains 12mg.
  • Tamarind has less saturated fat.

Food varieties used in this article are Tamarinds, raw and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Tamarind vs Ladyfinger 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.
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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains more MagnesiumMagnesium +666.7%
Contains more CalciumCalcium +57.4%
Contains more PotassiumPotassium +455.8%
Contains less SodiumSodium -81%
Contains more SeleniumSelenium +∞%
Contains more IronIron +27.9%
Contains more CopperCopper +10.5%
Contains more ZincZinc +1040%
Contains more PhosphorusPhosphorus +53.1%

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 0% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +50.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +8250%
Contains more Vitamin B2Vitamin B2 +181.6%
Contains more Vitamin B5Vitamin B5 +680.4%
Contains more Vitamin B6Vitamin B6 +84.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +450%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~2.104mg

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
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more WaterWater +61%
Contains more OtherOther +145.5%
Contains more ProteinProtein +278.6%
Contains more FatsFats +1416.7%
~equal in Carbs ~59.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
53% 35% 12%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.059 g
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains less Sat. FatSaturated fat -91%
Contains more Mono. FatMonounsaturated fat +1969.1%
Contains more Poly. FatPolyunsaturated fat +2311.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamarind Ladyfinger DV% diff.
Cholesterol 0mg 221mg 74%
Vitamin B12 0µg 0.75µg 31%
Vitamin B2 0.152mg 0.428mg 21%
Vitamin B5 0.143mg 1.116mg 19%
Magnesium 92mg 12mg 19%
Vitamin A 2µg 167µg 18%
Protein 2.8g 10.6g 16%
Fiber 5.1g 1g 16%
Folate 14µg 77µg 16%
Potassium 628mg 113mg 15%
Saturated fat 0.272g 3.022g 13%
Fats 0.6g 9.1g 13%
Vitamin B1 0.428mg 0.284mg 12%
Iron 2.8mg 3.58mg 10%
Manganese 0.24mg 10%
Monounsaturated fat 0.181g 3.745g 9%
Zinc 0.1mg 1.14mg 9%
Phosphorus 113mg 173mg 9%
Polyunsaturated fat 0.059g 1.423g 9%
Calories 239kcal 363kcal 6%
Sodium 28mg 147mg 5%
Vitamin C 3.5mg 0mg 4%
Vitamin B6 0.066mg 0.122mg 4%
Calcium 74mg 47mg 3%
Vitamin K 2.8µg 2%
Choline 8.6mg 2%
Selenium 1.3µg 2%
Copper 0.086mg 0.095mg 1%
Vitamin B3 1.938mg 2.104mg 1%
Carbs 62.5g 59.7g 1%
Vitamin E 0.1mg 1%
Net carbs 57.4g 58.7g N/A
Sugar 38.8g N/A
Tryptophan 0.018mg 0.133mg 0%
Threonine 0.467mg 0%
Isoleucine 0.516mg 0%
Leucine 0.861mg 0%
Lysine 0.139mg 0.679mg 0%
Methionine 0.014mg 0.268mg 0%
Phenylalanine 0.511mg 0%
Valine 0.579mg 0%
Histidine 0.248mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.036g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamarind Ladyfinger
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
39%
Ladyfinger
Minerals Daily Need Coverage Score
34%
Tamarind
35%
Ladyfinger

Comparison summary

Which food is lower in Cholesterol?
Tamarind
Tamarind is lower in Cholesterol (difference - 221mg)
Which food contains less Sodium?
Tamarind
Tamarind contains less Sodium (difference - 119mg)
Which food is lower in Saturated fat?
Tamarind
Tamarind is lower in Saturated fat (difference - 2.75g)
Which food is lower in Sugar?
Ladyfinger
Ladyfinger is lower in Sugar (difference - 38.8g)
Which food is lower in glycemic index?
Ladyfinger
Ladyfinger is lower in glycemic index (difference - 23)
Which food is cheaper?
Ladyfinger
Ladyfinger is cheaper (difference - $3)
Which food is richer in minerals?
?
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.
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

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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.