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Tamarind vs. Sweet roll — In-Depth Nutrition Comparison

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How are tamarind and sweet roll different?

  • Tamarind is richer in magnesium, potassium, iron, and fiber, while sweet roll is higher in selenium, folate, and vitamin E.
  • Sweet roll covers your daily need for selenium, 29% more than tamarind.
  • Tamarind contains 6 times more potassium than sweet roll. Tamarind contains 628mg of potassium, while sweet roll contains 111mg.
  • Tamarind is lower in sodium.
  • Sweet roll has a higher glycemic index (40) than tamarind (23).

Tamarinds, raw and Sweet rolls, cinnamon, commercially prepared with raisins types were used in this article.

Infographic

Tamarind vs Sweet roll 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +441.2%
Contains more PotassiumPotassium +465.8%
Contains more IronIron +75%
Contains more PhosphorusPhosphorus +48.7%
Contains less SodiumSodium -90.8%
Contains more ZincZinc +490%
Contains more SeleniumSelenium +1207.7%
~equal in Calcium ~72mg
~equal in Copper ~0.088mg

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin CVitamin C +75%
Contains more Vitamin B1Vitamin B1 +32.1%
Contains more Vitamin AVitamin A +3000%
Contains more Vitamin EVitamin E +1890%
Contains more Vitamin B2Vitamin B2 +74.3%
Contains more Vitamin B3Vitamin B3 +23%
Contains more Vitamin B5Vitamin B5 +183.9%
Contains more Vitamin B6Vitamin B6 +62.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +57.1%
Contains more FolateFolate +414.3%
Contains more CholineCholine +380.2%
~equal in Vitamin D ~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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more CarbsCarbs +22.8%
Contains more WaterWater +26.6%
Contains more OtherOther +58.8%
Contains more ProteinProtein +121.4%
Contains more FatsFats +2633.3%

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -91.2%
Contains more Mono. FatMonounsaturated fat +2550.3%
Contains more Poly. FatPolyunsaturated fat +12566.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamarind Sweet roll DV% diff.
Polyunsaturated fat 0.059g 7.473g 49%
Selenium 1.3µg 17µg 29%
Fats 0.6g 16.4g 24%
Cholesterol 0mg 66mg 22%
Magnesium 92mg 17mg 18%
Folate 14µg 72µg 15%
Potassium 628mg 111mg 15%
Iron 2.8mg 1.6mg 15%
Manganese 0.3mg 13%
Saturated fat 0.272g 3.079g 13%
Vitamin E 0.1mg 1.99mg 13%
Sodium 28mg 304mg 12%
Monounsaturated fat 0.181g 4.797g 12%
Fiber 5.1g 2.4g 11%
Vitamin B2 0.152mg 0.265mg 9%
Vitamin B1 0.428mg 0.324mg 9%
Protein 2.8g 6.2g 7%
Calories 239kcal 372kcal 7%
Vitamin A 2µg 62µg 7%
Choline 8.6mg 41.3mg 6%
Vitamin B12 0µg 0.14µg 6%
Vitamin B5 0.143mg 0.406mg 5%
Phosphorus 113mg 76mg 5%
Carbs 62.5g 50.9g 4%
Zinc 0.1mg 0.59mg 4%
Vitamin B3 1.938mg 2.384mg 3%
Vitamin B6 0.066mg 0.107mg 3%
Vitamin C 3.5mg 2mg 2%
Vitamin K 2.8µg 4.4µg 1%
Net carbs 57.4g 48.5g N/A
Calcium 74mg 72mg 0%
Sugar 38.8g 31.73g N/A
Copper 0.086mg 0.088mg 0%
Tryptophan 0.018mg 0.074mg 0%
Threonine 0.211mg 0%
Isoleucine 0.259mg 0%
Leucine 0.458mg 0%
Lysine 0.139mg 0.243mg 0%
Methionine 0.014mg 0.117mg 0%
Phenylalanine 0.3mg 0%
Valine 0.291mg 0%
Histidine 0.145mg 0%
Omega-3 - DHA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamarind Sweet roll
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
31%
Sweet roll
Minerals Daily Need Coverage Score
34%
Tamarind
35%
Sweet roll

Comparison summary

Which food is lower in Cholesterol?
Tamarind
Tamarind is lower in Cholesterol (difference - 66mg)
Which food contains less Sodium?
Tamarind
Tamarind contains less Sodium (difference - 276mg)
Which food is lower in Saturated fat?
Tamarind
Tamarind is lower in Saturated fat (difference - 2.807g)
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 17)
Which food is lower in Sugar?
Sweet roll
Sweet roll is lower in Sugar (difference - 7.07g)
Which food is cheaper?
Sweet roll
Sweet roll is cheaper (difference - $3)
Which food is richer in vitamins?
Sweet roll
Sweet roll is relatively richer in vitamins
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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.