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Tamarind vs Mango - In-Depth Nutrition Comparison

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How are Tamarind and Mango different?

  • Tamarind is richer in Vitamin B1, Iron, Magnesium, Phosphorus, Fiber, Potassium, Vitamin B2, and Vitamin B3, while Mango is higher in Vitamin C, and Folate.
  • Mango covers your daily need of Vitamin C 37% more than Tamarind.
  • Tamarind contains 18 times more Iron than Mango. Tamarind contains 2.8mg of Iron, while Mango contains 0.16mg.

Tamarinds, raw and Mangos, raw types were used in this article.

Infographic

Tamarind vs Mango 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
:
2
Mango
Contains more Calcium +572.7%
Contains more Iron +1650%
Contains more Magnesium +820%
Contains more Phosphorus +707.1%
Contains more Potassium +273.8%
Contains more Zinc +11.1%
Contains less Sodium -96.4%
Contains more Copper +29.1%
Equal in Zinc - 0.09
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 23% 105% 66% 49% 56% 4% 3% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Contains more Calcium +572.7%
Contains more Iron +1650%
Contains more Magnesium +820%
Contains more Phosphorus +707.1%
Contains more Potassium +273.8%
Contains more Zinc +11.1%
Contains less Sodium -96.4%
Contains more Copper +29.1%
Equal in Zinc - 0.09

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
:
7
Mango
Contains more Vitamin B1 +1428.6%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +189.7%
Contains more Vitamin A +3506.7%
Contains more Vitamin E +800%
Contains more Vitamin C +940%
Contains more Vitamin B5 +37.8%
Contains more Vitamin B6 +80.3%
Contains more Folate +207.1%
Contains more Vitamin K +50%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 2% 0% 12% 108% 36% 37% 9% 16% 11% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Contains more Vitamin B1 +1428.6%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +189.7%
Contains more Vitamin A +3506.7%
Contains more Vitamin E +800%
Contains more Vitamin C +940%
Contains more Vitamin B5 +37.8%
Contains more Vitamin B6 +80.3%
Contains more Folate +207.1%
Contains more Vitamin K +50%

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 Mango
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tamarind Mango Opinion
Net carbs 57.4g 13.38g Tamarind
Protein 2.8g 0.82g Tamarind
Fats 0.6g 0.38g Tamarind
Carbs 62.5g 14.98g Tamarind
Calories 239kcal 60kcal Tamarind
Starch g g
Fructose g 4.68g Mango
Sugar 38.8g 13.66g Mango
Fiber 5.1g 1.6g Tamarind
Calcium 74mg 11mg Tamarind
Iron 2.8mg 0.16mg Tamarind
Magnesium 92mg 10mg Tamarind
Phosphorus 113mg 14mg Tamarind
Potassium 628mg 168mg Tamarind
Sodium 28mg 1mg Mango
Zinc 0.1mg 0.09mg Tamarind
Copper 0.086mg 0.111mg Mango
Vitamin A 30IU 1082IU Mango
Vitamin E 0.1mg 0.9mg Mango
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3.5mg 36.4mg Mango
Vitamin B1 0.428mg 0.028mg Tamarind
Vitamin B2 0.152mg 0.038mg Tamarind
Vitamin B3 1.938mg 0.669mg Tamarind
Vitamin B5 0.143mg 0.197mg Mango
Vitamin B6 0.066mg 0.119mg Mango
Folate 14µg 43µg Mango
Vitamin B12 0µg 0µg
Vitamin K 2.8µg 4.2µg Mango
Tryptophan 0.018mg 0.013mg Tamarind
Threonine mg 0.031mg Mango
Isoleucine mg 0.029mg Mango
Leucine mg 0.05mg Mango
Lysine 0.139mg 0.066mg Tamarind
Methionine 0.014mg 0.008mg Tamarind
Phenylalanine mg 0.027mg Mango
Valine mg 0.042mg Mango
Histidine mg 0.019mg Mango
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.272g 0.092g Mango
Monounsaturated Fat 0.181g 0.14g Tamarind
Polyunsaturated fat 0.059g 0.071g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamarind Mango
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26
Mango
Mineral Summary Score
41
Tamarind
10
Mango

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
5%
Mango
Carbohydrates
63%
Tamarind
15%
Mango
Fats
3%
Tamarind
2%
Mango

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 - 28)
Which food is lower in Sugar?
Mango
Mango is lower in Sugar (difference - 25.14g)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 0.18g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $2.7)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.