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  6. Tamarind vs. Spinach raw

Tamarind vs. Spinach raw — In-Depth Nutrition Comparison

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How are Tamarind and Spinach raw different?

  • Tamarind is higher in Vitamin B1, Fiber, Phosphorus, and Vitamin B3, however, Spinach raw is richer in Vitamin K, Vitamin A RAE, Folate, Vitamin C, Vitamin E , and Vitamin B6.
  • Daily need coverage for Vitamin K from Spinach raw is 400% higher.
  • Tamarind contains 5 times more Vitamin B1 than Spinach raw. While Tamarind contains 0.428mg of Vitamin B1, Spinach raw contains only 0.078mg.

Tamarinds, raw and Spinach, raw are the varieties used in this article.

Infographic

Tamarind vs Spinach raw 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
Spinach raw
Spinach raw
Contains more Magnesium +16.5%
Contains more Phosphorus +130.6%
Contains more Potassium +12.5%
Contains less Sodium -64.6%
Contains more Selenium +30%
Contains more Calcium +33.8%
Contains more Zinc +430%
Contains more Copper +51.2%
Equal in Iron - 2.71
Tamarind
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 105% 66% 49% 56% 4% 3% 29% 0% 8%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Magnesium +16.5%
Contains more Phosphorus +130.6%
Contains more Potassium +12.5%
Contains less Sodium -64.6%
Contains more Selenium +30%
Contains more Calcium +33.8%
Contains more Zinc +430%
Contains more Copper +51.2%
Equal in Iron - 2.71

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
3
:
7
Spinach raw
Spinach raw
Contains more Vitamin B1 +448.7%
Contains more Vitamin B3 +167.7%
Contains more Vitamin B5 +120%
Contains more Vitamin A +31156.7%
Contains more Vitamin E +1930%
Contains more Vitamin C +702.9%
Contains more Vitamin B2 +24.3%
Contains more Vitamin B6 +195.5%
Contains more Folate +1285.7%
Contains more Vitamin K +17146.4%
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%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin B1 +448.7%
Contains more Vitamin B3 +167.7%
Contains more Vitamin B5 +120%
Contains more Vitamin A +31156.7%
Contains more Vitamin E +1930%
Contains more Vitamin C +702.9%
Contains more Vitamin B2 +24.3%
Contains more Vitamin B6 +195.5%
Contains more Folate +1285.7%
Contains more Vitamin K +17146.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamarind
Tamarind
3
:
2
Spinach raw
Spinach raw
Contains more Fats +53.8%
Contains more Carbs +1621.8%
Contains more Other +57%
Contains more Water +191.1%
Equal in Protein - 2.86
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
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Fats +53.8%
Contains more Carbs +1621.8%
Contains more Other +57%
Contains more Water +191.1%
Equal in Protein - 2.86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamarind
Tamarind
1
:
2
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +1710%
Contains less Saturated Fat -76.8%
Contains more Polyunsaturated fat +179.7%
Tamarind
53% 35% 12%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.181 g
Polyunsaturated fat: 0.059 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +1710%
Contains less Saturated Fat -76.8%
Contains more Polyunsaturated fat +179.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamarind Spinach raw Opinion
Net carbs 57.4g 1.43g Tamarind
Protein 2.8g 2.86g Spinach raw
Fats 0.6g 0.39g Tamarind
Carbs 62.5g 3.63g Tamarind
Calories 239kcal 23kcal Tamarind
Fructose 0.15g Spinach raw
Sugar 38.8g 0.42g Spinach raw
Fiber 5.1g 2.2g Tamarind
Calcium 74mg 99mg Spinach raw
Iron 2.8mg 2.71mg Tamarind
Magnesium 92mg 79mg Tamarind
Phosphorus 113mg 49mg Tamarind
Potassium 628mg 558mg Tamarind
Sodium 28mg 79mg Tamarind
Zinc 0.1mg 0.53mg Spinach raw
Copper 0.086mg 0.13mg Spinach raw
Manganese 0.897mg Spinach raw
Selenium 1.3µg 1µg Tamarind
Vitamin A 30IU 9377IU Spinach raw
Vitamin A RAE 2µg 469µg Spinach raw
Vitamin E 0.1mg 2.03mg Spinach raw
Vitamin C 3.5mg 28.1mg Spinach raw
Vitamin B1 0.428mg 0.078mg Tamarind
Vitamin B2 0.152mg 0.189mg Spinach raw
Vitamin B3 1.938mg 0.724mg Tamarind
Vitamin B5 0.143mg 0.065mg Tamarind
Vitamin B6 0.066mg 0.195mg Spinach raw
Folate 14µg 194µg Spinach raw
Vitamin K 2.8µg 482.9µg Spinach raw
Tryptophan 0.018mg 0.039mg Spinach raw
Threonine 0.122mg Spinach raw
Isoleucine 0.147mg Spinach raw
Leucine 0.223mg Spinach raw
Lysine 0.139mg 0.174mg Spinach raw
Methionine 0.014mg 0.053mg Spinach raw
Phenylalanine 0.129mg Spinach raw
Valine 0.161mg Spinach raw
Histidine 0.064mg Spinach raw
Saturated Fat 0.272g 0.063g Spinach raw
Monounsaturated Fat 0.181g 0.01g Tamarind
Polyunsaturated fat 0.059g 0.165g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamarind Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
181%
Spinach raw
Minerals Daily Need Coverage Score
34%
Tamarind
45%
Spinach raw

Comparison summary

Which food contains less Sodium?
Tamarind
Tamarind contains less Sodium (difference - 51mg)
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 9)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 38.38g)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.209g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $2.8)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
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.

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.