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  6. Tamarind vs. Brown rice

Tamarind vs. Brown rice — In-Depth Nutrition Comparison

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How are tamarind and brown rice different?

  • Tamarind is higher in iron, vitamin B1, potassium, fiber, magnesium, calcium, and vitamin B2; however, brown rice is richer in selenium and zinc.
  • Daily need coverage for iron for tamarind is 28% higher.
  • Tamarind contains 25 times more calcium than brown rice. While tamarind contains 74mg of calcium, brown rice contains only 3mg.
  • Tamarind has a lower glycemic index (23) than brown rice (66).

Tamarinds, raw and Rice, brown, long-grain, cooked are the varieties used in this article.

Infographic

Tamarind vs Brown 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +135.9%
Contains more CalciumCalcium +2366.7%
Contains more PotassiumPotassium +630.2%
Contains more IronIron +400%
Contains more CopperCopper +23.3%
Contains more ZincZinc +610%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +346.2%
~equal in Phosphorus ~103mg

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%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +140.4%
Contains more Vitamin B2Vitamin B2 +120.3%
Contains more Vitamin KVitamin K +1300%
Contains more FolateFolate +55.6%
Contains more Vitamin EVitamin E +70%
Contains more Vitamin B3Vitamin B3 +32.1%
Contains more Vitamin B5Vitamin B5 +165.7%
Contains more Vitamin B6Vitamin B6 +86.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9.2mg

All nutrients comparison - raw data values

Nutrient Tamarind Brown rice DV% diff.
Manganese 0.974mg 42%
Iron 2.8mg 0.56mg 28%
Vitamin B1 0.428mg 0.178mg 21%
Potassium 628mg 86mg 16%
Fiber 5.1g 1.6g 14%
Magnesium 92mg 39mg 13%
Carbs 62.5g 25.58g 12%
Starch 24.79g 10%
Selenium 1.3µg 5.8µg 8%
Calcium 74mg 3mg 7%
Zinc 0.1mg 0.71mg 6%
Vitamin B2 0.152mg 0.069mg 6%
Calories 239kcal 123kcal 6%
Vitamin B5 0.143mg 0.38mg 5%
Vitamin B3 1.938mg 2.561mg 4%
Vitamin C 3.5mg 0mg 4%
Vitamin B6 0.066mg 0.123mg 4%
Copper 0.086mg 0.106mg 2%
Polyunsaturated fat 0.059g 0.366g 2%
Vitamin K 2.8µg 0.2µg 2%
Phosphorus 113mg 103mg 1%
Sodium 28mg 4mg 1%
Fats 0.6g 0.97g 1%
Folate 14µg 9µg 1%
Protein 2.8g 2.74g 0%
Net carbs 57.4g 23.98g N/A
Sugar 38.8g 0.24g N/A
Vitamin A 2µg 0µg 0%
Vitamin E 0.1mg 0.17mg 0%
Choline 8.6mg 9.2mg 0%
Saturated fat 0.272g 0.26g 0%
Monounsaturated fat 0.181g 0.369g 0%
Tryptophan 0.018mg 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.139mg 0.099mg 0%
Methionine 0.014mg 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more CarbsCarbs +144.3%
Contains more OtherOther +513.6%
Contains more FatsFats +61.7%
Contains more WaterWater +123.8%
~equal in Protein ~2.74g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +103.9%
Contains more Poly. FatPolyunsaturated fat +520.3%
~equal in Saturated fat ~0.26g

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.