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Tamarind vs. Orange juice — In-Depth Nutrition Comparison

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How are Tamarind and Orange juice different?

  • Tamarind is richer in Iron, Vitamin B1, Fiber, Magnesium, Phosphorus, Potassium, Vitamin B3, Vitamin B2, and Calcium, while Orange juice is higher in Vitamin C.
  • Orange juice covers your daily need of Vitamin C 52% more than Tamarind.
  • Tamarind contains 26 times more Fiber than Orange juice. Tamarind contains 5.1g of Fiber, while Orange juice contains 0.2g.

Tamarinds, raw and Orange juice, raw types were used in this article.

Infographic

Tamarind vs Orange juice 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.
Contains more Calcium +572.7%
Contains more Iron +1300%
Contains more Magnesium +736.4%
Contains more Phosphorus +564.7%
Contains more Potassium +214%
Contains more Zinc +100%
Contains more Copper +95.5%
Contains more Selenium +1200%
Contains less Sodium -96.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 105% 66% 49% 56% 4% 3% 29% 0% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Contains more Calcium +572.7%
Contains more Iron +1300%
Contains more Magnesium +736.4%
Contains more Phosphorus +564.7%
Contains more Potassium +214%
Contains more Zinc +100%
Contains more Copper +95.5%
Contains more Selenium +1200%
Contains less Sodium -96.4%

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.
:
Contains more Vitamin E +150%
Contains more Vitamin B1 +375.6%
Contains more Vitamin B2 +406.7%
Contains more Vitamin B3 +384.5%
Contains more Vitamin B6 +65%
Contains more Choline +38.7%
Contains more Vitamin K +2700%
Contains more Vitamin A +566.7%
Contains more Vitamin C +1328.6%
Contains more Vitamin B5 +32.9%
Contains more Folate +114.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 2% 0% 12% 108% 36% 37% 9% 16% 11% 0% 5% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 4% 1%
Contains more Vitamin E +150%
Contains more Vitamin B1 +375.6%
Contains more Vitamin B2 +406.7%
Contains more Vitamin B3 +384.5%
Contains more Vitamin B6 +65%
Contains more Choline +38.7%
Contains more Vitamin K +2700%
Contains more Vitamin A +566.7%
Contains more Vitamin C +1328.6%
Contains more Vitamin B5 +32.9%
Contains more Folate +114.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +300%
Contains more Fats +200%
Contains more Carbs +501%
Contains more Other +575%
Contains more Water +181.2%
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 g
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more Protein +300%
Contains more Fats +200%
Contains more Carbs +501%
Contains more Other +575%
Contains more Water +181.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +402.8%
Contains more Polyunsaturated fat +47.5%
Contains less Saturated Fat -91.2%
53% 35% 12%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.181 g
Polyunsaturated fat: 0.059 g
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
Contains more Monounsaturated Fat +402.8%
Contains more Polyunsaturated fat +47.5%
Contains less Saturated Fat -91.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tamarind Orange juice
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 Orange juice Opinion
Net carbs 57.4g 10.2g Tamarind
Protein 2.8g 0.7g Tamarind
Fats 0.6g 0.2g Tamarind
Carbs 62.5g 10.4g Tamarind
Calories 239kcal 45kcal Tamarind
Sugar 38.8g 8.4g Orange juice
Fiber 5.1g 0.2g Tamarind
Calcium 74mg 11mg Tamarind
Iron 2.8mg 0.2mg Tamarind
Magnesium 92mg 11mg Tamarind
Phosphorus 113mg 17mg Tamarind
Potassium 628mg 200mg Tamarind
Sodium 28mg 1mg Orange juice
Zinc 0.1mg 0.05mg Tamarind
Copper 0.086mg 0.044mg Tamarind
Manganese 0.014mg Orange juice
Selenium 1.3µg 0.1µg Tamarind
Vitamin A 30IU 200IU Orange juice
Vitamin A RAE 2µg 10µg Orange juice
Vitamin E 0.1mg 0.04mg Tamarind
Vitamin C 3.5mg 50mg Orange juice
Vitamin B1 0.428mg 0.09mg Tamarind
Vitamin B2 0.152mg 0.03mg Tamarind
Vitamin B3 1.938mg 0.4mg Tamarind
Vitamin B5 0.143mg 0.19mg Orange juice
Vitamin B6 0.066mg 0.04mg Tamarind
Folate 14µg 30µg Orange juice
Choline 8.6mg 6.2mg Tamarind
Vitamin K 2.8µg 0.1µg Tamarind
Tryptophan 0.018mg 0.002mg Tamarind
Threonine 0.008mg Orange juice
Isoleucine 0.008mg Orange juice
Leucine 0.013mg Orange juice
Lysine 0.139mg 0.009mg Tamarind
Methionine 0.014mg 0.003mg Tamarind
Phenylalanine 0.009mg Orange juice
Valine 0.011mg Orange juice
Histidine 0.003mg Orange juice
Saturated Fat 0.272g 0.024g Orange juice
Monounsaturated Fat 0.181g 0.036g Tamarind
Polyunsaturated fat 0.059g 0.04g Tamarind

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamarind Orange juice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Orange juice
Minerals Daily Need Coverage Score
34%
Tamarind
6%
Orange juice

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 - 27)
Which food is lower in Sugar?
Orange juice
Orange juice is lower in Sugar (difference - 30.4g)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 0.248g)
Which food is cheaper?
Orange juice
Orange juice 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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.