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Tamarind vs. Mashed potato — In-Depth Nutrition Comparison

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Differences between tamarind and mashed potato

  • Mashed potato contains less vitamin B1, iron, magnesium, fiber, vitamin B2, potassium, phosphorus, copper, and calcium than tamarind.
  • Tamarind's daily need coverage for vitamin B1 is 34% higher.
  • Mashed potato contains 10 times less vitamin B2 than tamarind. Tamarind contains 0.152mg of vitamin B2, while mashed potato contains 0.015mg.
  • The amount of sodium in tamarind is lower.
  • Tamarind has a lower glycemic index. The glycemic index of tamarind is 23, while the glycemic index of mashed potato is 87.

The food types used in this comparison are Tamarinds, raw and Fast foods, potato, mashed.

Infographic

Tamarind vs Mashed potato 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.
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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +513.3%
Contains more CalciumCalcium +311.1%
Contains more PotassiumPotassium +119.6%
Contains more IronIron +803.2%
Contains more CopperCopper +145.7%
Contains more PhosphorusPhosphorus +91.5%
Contains less SodiumSodium -90.8%
Contains more SeleniumSelenium +62.5%
Contains more ZincZinc +120%

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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2753.3%
Contains more Vitamin B2Vitamin B2 +913.3%
Contains more Vitamin B3Vitamin B3 +79.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +55.6%
Contains more Vitamin AVitamin A +2050%
Contains more Vitamin EVitamin E +320%
Contains more Vitamin B6Vitamin B6 +81.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +110.7%
Contains more CholineCholine +55.8%
~equal in Vitamin D ~0µg

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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +69.7%
Contains more CarbsCarbs +326.6%
Contains more OtherOther +114.3%
Contains more FatsFats +370%
Contains more WaterWater +153.6%

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -52.9%
Contains more Mono. FatMonounsaturated fat +297.8%
Contains more Poly. FatPolyunsaturated fat +2174.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamarind Mashed potato DV% diff.
Vitamin B1 0.428mg 0.015mg 34%
Iron 2.8mg 0.31mg 31%
Magnesium 92mg 15mg 18%
Carbs 62.5g 14.65g 16%
Fiber 5.1g 1.3g 15%
Sodium 28mg 306mg 12%
Vitamin B2 0.152mg 0.015mg 11%
Potassium 628mg 286mg 10%
Polyunsaturated fat 0.059g 1.342g 9%
Phosphorus 113mg 59mg 8%
Calories 239kcal 89kcal 8%
Calcium 74mg 18mg 6%
Copper 0.086mg 0.035mg 6%
Vitamin B3 1.938mg 1.08mg 5%
Starch 12.1g 5%
Vitamin A 2µg 43µg 5%
Manganese 0.098mg 4%
Vitamin B6 0.066mg 0.12mg 4%
Vitamin C 3.5mg 0mg 4%
Vitamin K 2.8µg 5.9µg 3%
Fats 0.6g 2.82g 3%
Vitamin B12 0µg 0.07µg 3%
Vitamin B5 0.143mg 3%
Protein 2.8g 1.65g 2%
Vitamin E 0.1mg 0.42mg 2%
Monounsaturated fat 0.181g 0.72g 1%
Selenium 1.3µg 0.8µg 1%
Folate 14µg 9µg 1%
Zinc 0.1mg 0.22mg 1%
Choline 8.6mg 13.4mg 1%
Saturated fat 0.272g 0.577g 1%
Net carbs 57.4g 13.35g N/A
Sugar 38.8g 0.5g N/A
Trans fat 0g 0.105g N/A
Tryptophan 0.018mg 0%
Lysine 0.139mg 0%
Methionine 0.014mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamarind Mashed potato
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
9%
Mashed potato
Minerals Daily Need Coverage Score
34%
Tamarind
15%
Mashed potato

Comparison summary

Which food contains less Sodium?
Tamarind
Tamarind contains less Sodium (difference - 278mg)
Which food is lower in Saturated fat?
Tamarind
Tamarind is lower in Saturated fat (difference - 0.305g)
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Tamarind
Tamarind is relatively richer in minerals
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 38.3g)
Which food is cheaper?
Mashed potato
Mashed potato 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

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.