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  6. Tamarind vs. Mustard Greens Raw

Tamarind vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Important differences between Tamarind and Mustard Greens Raw

  • Tamarind has more Vitamin B1, Iron, Magnesium, and Phosphorus, however, Mustard Greens Raw are richer in Vitamin K, Vitamin C, Vitamin A RAE, Vitamin E , Copper, and Vitamin B6.
  • Mustard Greens Raw' daily need coverage for Vitamin K is 212% more.
  • Tamarind contains 5 times more Vitamin B1 than Mustard Greens Raw. Tamarind contains 0.428mg of Vitamin B1, while Mustard Greens Raw contain 0.08mg.

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

Infographic

Tamarind vs Mustard Greens Raw 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.
Tamarind
Tamarind
5
:
4
Mustard Greens Raw
Mustard Greens Raw
Contains more Iron +70.7%
Contains more Magnesium +187.5%
Contains more Phosphorus +94.8%
Contains more Potassium +63.5%
Contains more Selenium +44.4%
Contains more Calcium +55.4%
Contains less Sodium -28.6%
Contains more Zinc +150%
Contains more Copper +91.9%
Tamarind
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 105% 66% 49% 56% 4% 3% 29% 0% 8%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains more Iron +70.7%
Contains more Magnesium +187.5%
Contains more Phosphorus +94.8%
Contains more Potassium +63.5%
Contains more Selenium +44.4%
Contains more Calcium +55.4%
Contains less Sodium -28.6%
Contains more Zinc +150%
Contains more Copper +91.9%

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.
Tamarind
Tamarind
4
:
6
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin B1 +435%
Contains more Vitamin B2 +38.2%
Contains more Vitamin B3 +142.3%
Contains more Folate +16.7%
Contains more Vitamin A +9980%
Contains more Vitamin E +1910%
Contains more Vitamin C +1900%
Contains more Vitamin B5 +46.9%
Contains more Vitamin B6 +172.7%
Contains more Vitamin K +9096.4%
Tamarind
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%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin B1 +435%
Contains more Vitamin B2 +38.2%
Contains more Vitamin B3 +142.3%
Contains more Folate +16.7%
Contains more Vitamin A +9980%
Contains more Vitamin E +1910%
Contains more Vitamin C +1900%
Contains more Vitamin B5 +46.9%
Contains more Vitamin B6 +172.7%
Contains more Vitamin K +9096.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamarind
Tamarind
3
:
2
Mustard Greens Raw
Mustard Greens Raw
Contains more Fats +42.9%
Contains more Carbs +1238.3%
Contains more Other +100%
Contains more Water +188.9%
Equal in Protein - 2.86
Tamarind
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 g
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more Fats +42.9%
Contains more Carbs +1238.3%
Contains more Other +100%
Contains more Water +188.9%
Equal in Protein - 2.86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamarind
Tamarind
2
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Monounsaturated Fat +96.7%
Contains more Polyunsaturated fat +55.3%
Contains less Saturated Fat -96.3%
Tamarind
53% 35% 12%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.181 g
Polyunsaturated fat: 0.059 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +96.7%
Contains more Polyunsaturated fat +55.3%
Contains less Saturated Fat -96.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tamarind Mustard Greens Raw
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tamarind Mustard Greens Raw Opinion
Net carbs 57.4g 1.47g Tamarind
Protein 2.8g 2.86g Mustard Greens Raw
Fats 0.6g 0.42g Tamarind
Carbs 62.5g 4.67g Tamarind
Calories 239kcal 27kcal Tamarind
Sugar 38.8g 1.32g Mustard Greens Raw
Fiber 5.1g 3.2g Tamarind
Calcium 74mg 115mg Mustard Greens Raw
Iron 2.8mg 1.64mg Tamarind
Magnesium 92mg 32mg Tamarind
Phosphorus 113mg 58mg Tamarind
Potassium 628mg 384mg Tamarind
Sodium 28mg 20mg Mustard Greens Raw
Zinc 0.1mg 0.25mg Mustard Greens Raw
Copper 0.086mg 0.165mg Mustard Greens Raw
Selenium 1.3µg 0.9µg Tamarind
Vitamin A 30IU 3024IU Mustard Greens Raw
Vitamin A RAE 2µg 151µg Mustard Greens Raw
Vitamin E 0.1mg 2.01mg Mustard Greens Raw
Vitamin C 3.5mg 70mg Mustard Greens Raw
Vitamin B1 0.428mg 0.08mg Tamarind
Vitamin B2 0.152mg 0.11mg Tamarind
Vitamin B3 1.938mg 0.8mg Tamarind
Vitamin B5 0.143mg 0.21mg Mustard Greens Raw
Vitamin B6 0.066mg 0.18mg Mustard Greens Raw
Folate 14µg 12µg Tamarind
Vitamin K 2.8µg 257.5µg Mustard Greens Raw
Tryptophan 0.018mg Tamarind
Lysine 0.139mg Tamarind
Methionine 0.014mg Tamarind
Saturated Fat 0.272g 0.01g Mustard Greens Raw
Monounsaturated Fat 0.181g 0.092g Tamarind
Polyunsaturated fat 0.059g 0.038g Tamarind

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamarind Mustard Greens Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
20%
Tamarind
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
34%
Tamarind
25%
Mustard Greens Raw

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 - 9)
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 37.48g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.262g)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $1.6)
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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.