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Tamarind vs. Olive — In-Depth Nutrition Comparison

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A recap on the differences between tamarind and olive

  • Tamarind has more vitamin B1, magnesium, potassium, phosphorus, vitamin B3, vitamin B2, and fiber; however, olive is higher in copper and vitamin E.
  • Tamarind covers your daily vitamin B1 needs 35% more than olive.
  • Tamarind has less sodium.

Food varieties used in this article are Tamarinds, raw and Olives, ripe, canned (small-extra large).

Infographic

Tamarind vs Olive 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%
Olive
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +2200%
Contains more PotassiumPotassium +7750%
Contains more PhosphorusPhosphorus +3666.7%
Contains less SodiumSodium -96.2%
Contains more SeleniumSelenium +44.4%
Contains more CalciumCalcium +18.9%
Contains more IronIron +17.9%
Contains more CopperCopper +191.9%
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%
Olive
3
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +288.9%
Contains more Vitamin B1Vitamin B1 +14166.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +5137.8%
Contains more Vitamin B5Vitamin B5 +853.3%
Contains more Vitamin B6Vitamin B6 +633.3%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin EVitamin E +1550%
Contains more CholineCholine +19.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tamarind Olive DV% diff.
Vitamin B1 0.428mg 0.003mg 35%
Sodium 28mg 735mg 31%
Magnesium 92mg 4mg 21%
Monounsaturated fat 0.181g 7.888g 19%
Carbs 62.5g 6.26g 19%
Potassium 628mg 8mg 18%
Copper 0.086mg 0.251mg 18%
Phosphorus 113mg 3mg 16%
Fats 0.6g 10.68g 16%
Vitamin B3 1.938mg 0.037mg 12%
Vitamin B2 0.152mg 0mg 12%
Vitamin E 0.1mg 1.65mg 10%
Fiber 5.1g 3.2g 8%
Polyunsaturated fat 0.059g 0.911g 6%
Calories 239kcal 115kcal 6%
Iron 2.8mg 3.3mg 6%
Saturated fat 0.272g 1.415g 5%
Protein 2.8g 0.84g 4%
Vitamin B6 0.066mg 0.009mg 4%
Folate 14µg 0µg 4%
Vitamin C 3.5mg 0.9mg 3%
Vitamin B5 0.143mg 0.015mg 3%
Vitamin A 2µg 20µg 2%
Zinc 0.1mg 0.22mg 1%
Manganese 0.02mg 1%
Selenium 1.3µg 0.9µg 1%
Calcium 74mg 88mg 1%
Vitamin K 2.8µg 1.4µg 1%
Net carbs 57.4g 3.06g N/A
Sugar 38.8g 0g N/A
Choline 8.6mg 10.3mg 0%
Tryptophan 0.018mg 0%
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.139mg 0.032mg 0%
Methionine 0.014mg 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 0%

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
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +233.3%
Contains more CarbsCarbs +898.4%
Contains more OtherOther +21.1%
Contains more FatsFats +1680%
Contains more WaterWater +154.7%

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
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -80.8%
Contains more Mono. FatMonounsaturated fat +4258%
Contains more Poly. FatPolyunsaturated fat +1444.1%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.