Tamarind vs. Quinoa — In-Depth Nutrition Comparison
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How are tamarind and quinoa different?
- Tamarind is higher in vitamin B1, iron, potassium, vitamin B3, fiber, magnesium, and calcium; however, quinoa is richer in copper, zinc, and folate.
- Daily need coverage for vitamin B1 for tamarind is 27% higher.
- Tamarind contains 5 times more vitamin B3 than quinoa. While tamarind contains 1.938mg of vitamin B3, quinoa contains only 0.412mg.
- Tamarind has a lower glycemic index (23) than quinoa (53).
Tamarinds, raw and Quinoa, cooked are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +43.8% |
| Contains more CalciumCalcium | +335.3% |
| Contains more PotassiumPotassium | +265.1% |
| Contains more IronIron | +87.9% |
| Contains more CopperCopper | +123.3% |
| Contains more ZincZinc | +990% |
| Contains more PhosphorusPhosphorus | +34.5% |
| Contains less SodiumSodium | -75% |
| Contains more SeleniumSelenium | +115.4% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B2Vitamin B2 | +38.2% |
| Contains more Vitamin B3Vitamin B3 | +370.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +530% |
| Contains more Vitamin B6Vitamin B6 | +86.4% |
| Contains more FolateFolate | +200% |
| Contains more CholineCholine | +167.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +193.4% |
| Contains more OtherOther | +250.6% |
| Contains more ProteinProtein | +57.1% |
| Contains more FatsFats | +220% |
| Contains more WaterWater | +128.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -15.1% |
| Contains more Mono. FatMonounsaturated fat | +191.7% |
| Contains more Poly. FatPolyunsaturated fat | +1727.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B1 | 0.428mg | 0.107mg | 27% |
| Manganese | 0.631mg | 27% | |
| Iron | 2.8mg | 1.49mg | 16% |
| Carbs | 62.5g | 21.3g | 14% |
| Potassium | 628mg | 172mg | 13% |
| Copper | 0.086mg | 0.192mg | 12% |
| Vitamin B3 | 1.938mg | 0.412mg | 10% |
| Fiber | 5.1g | 2.8g | 9% |
| Zinc | 0.1mg | 1.09mg | 9% |
| Starch | 17.63g | 7% | |
| Polyunsaturated fat | 0.059g | 1.078g | 7% |
| Folate | 14µg | 42µg | 7% |
| Magnesium | 92mg | 64mg | 7% |
| Phosphorus | 113mg | 152mg | 6% |
| Calories | 239kcal | 120kcal | 6% |
| Calcium | 74mg | 17mg | 6% |
| Vitamin E | 0.1mg | 0.63mg | 4% |
| Vitamin B6 | 0.066mg | 0.123mg | 4% |
| Vitamin C | 3.5mg | 0mg | 4% |
| Choline | 8.6mg | 23mg | 3% |
| Selenium | 1.3µg | 2.8µg | 3% |
| Protein | 2.8g | 4.4g | 3% |
| Vitamin B2 | 0.152mg | 0.11mg | 3% |
| Vitamin B5 | 0.143mg | 3% | |
| Fats | 0.6g | 1.92g | 2% |
| Vitamin K | 2.8µg | 0µg | 2% |
| Monounsaturated fat | 0.181g | 0.528g | 1% |
| Sodium | 28mg | 7mg | 1% |
| Net carbs | 57.4g | 18.5g | N/A |
| Sugar | 38.8g | 0.87g | N/A |
| Vitamin A | 2µg | 0µg | 0% |
| Saturated fat | 0.272g | 0.231g | 0% |
| Tryptophan | 0.018mg | 0.052mg | 0% |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.157mg | 0% | |
| Leucine | 0.261mg | 0% | |
| Lysine | 0.139mg | 0.239mg | 0% |
| Methionine | 0.014mg | 0.096mg | 0% |
| Phenylalanine | 0.185mg | 0% | |
| Valine | 0.185mg | 0% | |
| Histidine | 0.127mg | 0% | |
| Omega-3 - DHA | 0g | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
11%
Minerals Daily Need Coverage Score
34%
38%
Comparison summary
Which food is lower in glycemic index?
Tamarind is lower in glycemic index (difference - 30)
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 37.93g)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 0.041g)
Which food is cheaper?
Quinoa is cheaper (difference - $3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.