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Tamarind vs. Orange — In-Depth Nutrition Comparison

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Important differences between Tamarind and Orange

  • Tamarind has more Iron, Vitamin B1, Magnesium, Phosphorus, Potassium, Fiber, Vitamin B3, and Vitamin B2, however, Orange is richer in Vitamin C.
  • Orange's daily need coverage for Vitamin C is 55% more.
  • Tamarind contains 28 times more Iron than Orange. Tamarind contains 2.8mg of Iron, while Orange contains 0.1mg.

The food varieties used in the comparison are Tamarinds, raw and Oranges, raw, all commercial varieties.

Infographic

Tamarind vs Orange 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 +85%
Contains more Iron +2700%
Contains more Magnesium +820%
Contains more Phosphorus +707.1%
Contains more Potassium +247%
Contains more Zinc +42.9%
Contains more Copper +91.1%
Contains more Selenium +160%
Contains less Sodium -100%
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 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Calcium +85%
Contains more Iron +2700%
Contains more Magnesium +820%
Contains more Phosphorus +707.1%
Contains more Potassium +247%
Contains more Zinc +42.9%
Contains more Copper +91.1%
Contains more Selenium +160%
Contains less Sodium -100%

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.
:
5
Orange
Contains more Vitamin B1 +392%
Contains more Vitamin B2 +280%
Contains more Vitamin B3 +587.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +650%
Contains more Vitamin E +80%
Contains more Vitamin C +1420%
Contains more Vitamin B5 +74.8%
Contains more Folate +114.3%
Equal in Vitamin B6 - 0.06
Equal in Choline - 8.4
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 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 5% 0%
Contains more Vitamin B1 +392%
Contains more Vitamin B2 +280%
Contains more Vitamin B3 +587.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +650%
Contains more Vitamin E +80%
Contains more Vitamin C +1420%
Contains more Vitamin B5 +74.8%
Contains more Folate +114.3%
Equal in Vitamin B6 - 0.06
Equal in Choline - 8.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +197.9%
Contains more Fats +400%
Contains more Carbs +431.9%
Contains more Other +513.6%
Contains more Water +176.3%
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 g
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Protein +197.9%
Contains more Fats +400%
Contains more Carbs +431.9%
Contains more Other +513.6%
Contains more Water +176.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +687%
Contains more Polyunsaturated fat +136%
Contains less Saturated Fat -94.5%
53% 35% 12%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.181 g
Polyunsaturated fat: 0.059 g
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains more Monounsaturated Fat +687%
Contains more Polyunsaturated fat +136%
Contains less Saturated Fat -94.5%

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
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 Opinion
Net carbs 57.4g 9.35g Tamarind
Protein 2.8g 0.94g Tamarind
Fats 0.6g 0.12g Tamarind
Carbs 62.5g 11.75g Tamarind
Calories 239kcal 47kcal Tamarind
Sugar 38.8g 9.35g Orange
Fiber 5.1g 2.4g Tamarind
Calcium 74mg 40mg Tamarind
Iron 2.8mg 0.1mg Tamarind
Magnesium 92mg 10mg Tamarind
Phosphorus 113mg 14mg Tamarind
Potassium 628mg 181mg Tamarind
Sodium 28mg 0mg Orange
Zinc 0.1mg 0.07mg Tamarind
Copper 0.086mg 0.045mg Tamarind
Manganese 0.025mg Orange
Selenium 1.3µg 0.5µg Tamarind
Vitamin A 30IU 225IU Orange
Vitamin A RAE 2µg 11µg Orange
Vitamin E 0.1mg 0.18mg Orange
Vitamin C 3.5mg 53.2mg Orange
Vitamin B1 0.428mg 0.087mg Tamarind
Vitamin B2 0.152mg 0.04mg Tamarind
Vitamin B3 1.938mg 0.282mg Tamarind
Vitamin B5 0.143mg 0.25mg Orange
Vitamin B6 0.066mg 0.06mg Tamarind
Folate 14µg 30µg Orange
Choline 8.6mg 8.4mg Tamarind
Vitamin K 2.8µg 0µg Tamarind
Tryptophan 0.018mg 0.009mg Tamarind
Threonine 0.015mg Orange
Isoleucine 0.025mg Orange
Leucine 0.023mg Orange
Lysine 0.139mg 0.047mg Tamarind
Methionine 0.014mg 0.02mg Orange
Phenylalanine 0.031mg Orange
Valine 0.04mg Orange
Histidine 0.018mg Orange
Saturated Fat 0.272g 0.015g Orange
Monounsaturated Fat 0.181g 0.023g Tamarind
Polyunsaturated fat 0.059g 0.025g Tamarind

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamarind Orange
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
22%
Orange
Minerals Daily Need Coverage Score
34%
Tamarind
7%
Orange

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 - 22)
Which food is lower in Sugar?
Orange
Orange is lower in Sugar (difference - 29.45g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.257g)
Which food is cheaper?
Orange
Orange is cheaper (difference - $2.6)
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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.