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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.

Infographic

Tamarind vs Quinoa 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%
Quinoa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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.
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%
Quinoa
4
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 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
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
53% 35% 12%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.059 g
Quinoa
3
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
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.
Tamarind Quinoa
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tamarind Quinoa 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?

ok
ok
is better in case of low diet
Tamarind Quinoa
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Quinoa
Minerals Daily Need Coverage Score
34%
Tamarind
38%
Quinoa

Comparison summary

Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 30)
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 37.93g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 0.041g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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?
?
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.