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Tamarind vs Mulberry - In-Depth Nutrition Comparison

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Important differences between Tamarind and Mulberry

  • Tamarind has more Vitamin B1, Magnesium, Fiber, Potassium, Iron, Phosphorus, and Vitamin B3, however Mulberry is richer in Vitamin C, and Vitamin E .
  • Mulberry's daily need coverage for Vitamin C is 37% more.
  • Tamarind contains 15 times more Vitamin B1 than Mulberry. Tamarind contains 0.428mg of Vitamin B1, while Mulberry contains 0.029mg.

The food varieties used in the comparison are Tamarinds, raw and Mulberries, raw.

Infographic

Tamarind vs Mulberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +89.7%
Contains more Iron +51.4%
Contains more Magnesium +411.1%
Contains more Phosphorus +197.4%
Contains more Potassium +223.7%
Contains more Copper +43.3%
Contains less Sodium -64.3%
Contains more Zinc +20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 23% 105% 66% 49% 56% 4% 3% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 70% 13% 17% 18% 2% 4% 20%
Contains more Calcium +89.7%
Contains more Iron +51.4%
Contains more Magnesium +411.1%
Contains more Phosphorus +197.4%
Contains more Potassium +223.7%
Contains more Copper +43.3%
Contains less Sodium -64.3%
Contains more Zinc +20%

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
:
Contains more Vitamin A +20%
Contains more Vitamin B1 +1375.9%
Contains more Vitamin B2 +50.5%
Contains more Vitamin B3 +212.6%
Contains more Vitamin B6 +32%
Contains more Folate +133.3%
Contains more Vitamin E +770%
Contains more Vitamin C +940%
Contains more Vitamin K +178.6%
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 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
Contains more Vitamin A +20%
Contains more Vitamin B1 +1375.9%
Contains more Vitamin B2 +50.5%
Contains more Vitamin B3 +212.6%
Contains more Vitamin B6 +32%
Contains more Folate +133.3%
Contains more Vitamin E +770%
Contains more Vitamin C +940%
Contains more Vitamin K +178.6%

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 Mulberry
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 Mulberry Opinion
Net carbs 57.4g 8.1g Tamarind
Protein 2.8g 1.44g Tamarind
Fats 0.6g 0.39g Tamarind
Carbs 62.5g 9.8g Tamarind
Calories 239kcal 43kcal Tamarind
Starch g g
Fructose g g
Sugar 38.8g 8.1g Mulberry
Fiber 5.1g 1.7g Tamarind
Calcium 74mg 39mg Tamarind
Iron 2.8mg 1.85mg Tamarind
Magnesium 92mg 18mg Tamarind
Phosphorus 113mg 38mg Tamarind
Potassium 628mg 194mg Tamarind
Sodium 28mg 10mg Mulberry
Zinc 0.1mg 0.12mg Mulberry
Copper 0.086mg 0.06mg Tamarind
Vitamin A 30IU 25IU Tamarind
Vitamin E 0.1mg 0.87mg Mulberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3.5mg 36.4mg Mulberry
Vitamin B1 0.428mg 0.029mg Tamarind
Vitamin B2 0.152mg 0.101mg Tamarind
Vitamin B3 1.938mg 0.62mg Tamarind
Vitamin B5 0.143mg mg Tamarind
Vitamin B6 0.066mg 0.05mg Tamarind
Folate 14µg 6µg Tamarind
Vitamin B12 0µg 0µg
Vitamin K 2.8µg 7.8µg Mulberry
Tryptophan 0.018mg mg Tamarind
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine 0.139mg mg Tamarind
Methionine 0.014mg mg Tamarind
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.272g 0.027g Mulberry
Monounsaturated Fat 0.181g 0.041g Tamarind
Polyunsaturated fat 0.059g 0.207g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamarind Mulberry
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
18
Mulberry
Mineral Summary Score
41
Tamarind
19
Mulberry

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
9%
Mulberry
Carbohydrates
63%
Tamarind
10%
Mulberry
Fats
3%
Tamarind
2%
Mulberry

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 - 2)
Which food is richer in vitamins?
Tamarind
Tamarind is relatively richer in vitamins
Which food is lower in Sugar?
Mulberry
Mulberry is lower in Sugar (difference - 30.7g)
Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.245g)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $2.6)
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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.