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  6. Tamarind vs. Rice

Tamarind vs. Rice — In-Depth Nutrition Comparison

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What are the differences between Tamarind and Rice?

  • Tamarind is higher in Vitamin B1, Iron, Magnesium, Fiber, Potassium, Vitamin B2, Phosphorus, and Calcium, yet Rice is higher in Selenium, and Folate.
  • Tamarind's daily need coverage for Vitamin B1 is 22% more.
  • Tamarind has 18 times more Potassium than Rice. While Tamarind has 628mg of Potassium, Rice has only 35mg.

We used Tamarinds, raw and Rice, white, long-grain, regular, enriched, cooked types in this article.

Infographic

Tamarind vs Rice 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.
Tamarind
Tamarind
6
:
4
Rice
Rice
Contains more Calcium +640%
Contains more Iron +133.3%
Contains more Magnesium +666.7%
Contains more Phosphorus +162.8%
Contains more Potassium +1694.3%
Contains more Copper +24.6%
Contains less Sodium -96.4%
Contains more Zinc +390%
Contains more Selenium +476.9%
Tamarind
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 105% 66% 49% 56% 4% 3% 29% 0% 8%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +640%
Contains more Iron +133.3%
Contains more Magnesium +666.7%
Contains more Phosphorus +162.8%
Contains more Potassium +1694.3%
Contains more Copper +24.6%
Contains less Sodium -96.4%
Contains more Zinc +390%
Contains more Selenium +476.9%

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.
Tamarind
Tamarind
7
:
3
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +150%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +162.6%
Contains more Vitamin B2 +1069.2%
Contains more Vitamin B3 +31.3%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +172.7%
Contains more Vitamin B6 +40.9%
Contains more Folate +314.3%
Tamarind
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 2% 0% 12% 108% 36% 37% 9% 16% 11% 0% 7%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +150%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +162.6%
Contains more Vitamin B2 +1069.2%
Contains more Vitamin B3 +31.3%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +172.7%
Contains more Vitamin B6 +40.9%
Contains more Folate +314.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamarind
Tamarind
4
:
1
Rice
Rice
Contains more Fats +114.3%
Contains more Carbs +121.9%
Contains more Other +542.9%
Contains more Water +118%
Equal in Protein - 2.69
Tamarind
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 g
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Fats +114.3%
Contains more Carbs +121.9%
Contains more Other +542.9%
Contains more Water +118%
Equal in Protein - 2.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamarind
Tamarind
1
:
2
Rice
Rice
Contains more Monounsaturated Fat +105.7%
Contains less Saturated Fat -71.7%
Contains more Polyunsaturated fat +28.8%
Tamarind
53% 35% 12%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.181 g
Polyunsaturated fat: 0.059 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +105.7%
Contains less Saturated Fat -71.7%
Contains more Polyunsaturated fat +28.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tamarind Rice
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tamarind Rice Opinion
Net carbs 57.4g 27.77g Tamarind
Protein 2.8g 2.69g Tamarind
Fats 0.6g 0.28g Tamarind
Carbs 62.5g 28.17g Tamarind
Calories 239kcal 130kcal Tamarind
Sugar 38.8g 0.05g Rice
Fiber 5.1g 0.4g Tamarind
Calcium 74mg 10mg Tamarind
Iron 2.8mg 1.2mg Tamarind
Magnesium 92mg 12mg Tamarind
Phosphorus 113mg 43mg Tamarind
Potassium 628mg 35mg Tamarind
Sodium 28mg 1mg Rice
Zinc 0.1mg 0.49mg Rice
Copper 0.086mg 0.069mg Tamarind
Manganese 0.472mg Rice
Selenium 1.3µg 7.5µg Rice
Vitamin A 30IU 0IU Tamarind
Vitamin A RAE 2µg 0µg Tamarind
Vitamin E 0.1mg 0.04mg Tamarind
Vitamin C 3.5mg 0mg Tamarind
Vitamin B1 0.428mg 0.163mg Tamarind
Vitamin B2 0.152mg 0.013mg Tamarind
Vitamin B3 1.938mg 1.476mg Tamarind
Vitamin B5 0.143mg 0.39mg Rice
Vitamin B6 0.066mg 0.093mg Rice
Folate 14µg 58µg Rice
Vitamin K 2.8µg 0µg Tamarind
Tryptophan 0.018mg 0.031mg Rice
Threonine 0.096mg Rice
Isoleucine 0.116mg Rice
Leucine 0.222mg Rice
Lysine 0.139mg 0.097mg Tamarind
Methionine 0.014mg 0.063mg Rice
Phenylalanine 0.144mg Rice
Valine 0.164mg Rice
Histidine 0.063mg Rice
Saturated Fat 0.272g 0.077g Rice
Monounsaturated Fat 0.181g 0.088g Tamarind
Polyunsaturated fat 0.059g 0.076g Rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamarind Rice
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
20%
Tamarind
13%
Rice
Minerals Daily Need Coverage Score
34%
Tamarind
22%
Rice

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 - 37)
Which food is richer in vitamins?
Tamarind
Tamarind is relatively richer in vitamins
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 38.75g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.195g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.