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Tamarind vs. Maple syrup — In-Depth Nutrition Comparison

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A recap on differences between tamarind and maple syrup

  • Tamarind has more iron, vitamin B1, fiber, magnesium, phosphorus, potassium, vitamin B3, and copper; however, maple syrup is higher in vitamin B2 and zinc.
  • Maple syrup covers your daily vitamin B2 needs 86% more than tamarind.
  • The glycemic index of maple syrup is higher.

Food varieties used in this article are Tamarinds, raw and Syrups, maple.

Infographic

Tamarind vs Maple syrup 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 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
Contains more MagnesiumMagnesium +338.1%
Contains more PotassiumPotassium +196.2%
Contains more IronIron +2445.5%
Contains more CopperCopper +377.8%
Contains more PhosphorusPhosphorus +5550%
Contains more SeleniumSelenium +116.7%
Contains more CalciumCalcium +37.8%
Contains more ZincZinc +1370%
Contains less SodiumSodium -57.1%

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% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +548.5%
Contains more Vitamin B3Vitamin B3 +2292.6%
Contains more Vitamin B5Vitamin B5 +297.2%
Contains more Vitamin B6Vitamin B6 +3200%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +437.5%
Contains more Vitamin B2Vitamin B2 +735.5%
~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
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more ProteinProtein +6900%
Contains more FatsFats +900%
Contains more OtherOther +474.5%
~equal in Carbs ~67.04g
~equal in Water ~32.39g

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 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +1545.5%
Contains more Poly. FatPolyunsaturated fat +247.1%
Contains less Sat. FatSaturated fat -97.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamarind Maple syrup DV% diff.
Manganese 2.908mg 126%
Vitamin B2 0.152mg 1.27mg 86%
Iron 2.8mg 0.11mg 34%
Vitamin B1 0.428mg 0.066mg 30%
Fiber 5.1g 0g 20%
Magnesium 92mg 21mg 17%
Phosphorus 113mg 2mg 16%
Zinc 0.1mg 1.47mg 12%
Potassium 628mg 212mg 12%
Vitamin B3 1.938mg 0.081mg 12%
Copper 0.086mg 0.018mg 8%
Protein 2.8g 0.04g 6%
Vitamin B6 0.066mg 0.002mg 5%
Folate 14µg 0µg 4%
Vitamin C 3.5mg 0mg 4%
Calcium 74mg 102mg 3%
Vitamin B5 0.143mg 0.036mg 2%
Carbs 62.5g 67.04g 2%
Vitamin K 2.8µg 0µg 2%
Choline 8.6mg 1.6mg 1%
Saturated fat 0.272g 0.007g 1%
Calories 239kcal 260kcal 1%
Vitamin E 0.1mg 0mg 1%
Selenium 1.3µg 0.6µg 1%
Sodium 28mg 12mg 1%
Fats 0.6g 0.06g 1%
Fructose 0.52g 1%
Net carbs 57.4g 67.04g N/A
Sugar 38.8g 60.46g N/A
Vitamin A 2µg 0µg 0%
Monounsaturated fat 0.181g 0.011g 0%
Polyunsaturated fat 0.059g 0.017g 0%
Tryptophan 0.018mg 0%
Lysine 0.139mg 0%
Methionine 0.014mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamarind Maple syrup
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
24%
Maple syrup
Minerals Daily Need Coverage Score
34%
Tamarind
50%
Maple syrup

Comparison summary

Which food is lower in Sugar?
Tamarind
Tamarind is lower in Sugar (difference - 21.66g)
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 31)
Which food is cheaper?
Tamarind
Tamarind is cheaper (difference - $1)
Which food is richer in minerals?
Tamarind
Tamarind is relatively richer in minerals
Which food is richer in vitamins?
Tamarind
Tamarind is relatively richer in vitamins
Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 0.265g)
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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.