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Tamarind vs. Welsh onion — In-Depth Nutrition Comparison

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A recap on differences between tamarind and welsh onion

  • Tamarind has more vitamin B1, iron, magnesium, potassium, fiber, vitamin B3, and phosphorus; however, welsh onion is higher in vitamin K, vitamin C, and vitamin A.
  • Welsh onion covers your daily vitamin K needs 159% more than tamarind.
  • Welsh onion contains 9 times less vitamin B1 than tamarind. Tamarind contains 0.428mg of vitamin B1, while welsh onion contains 0.05mg.
  • The glycemic index of welsh onion is higher.

Food varieties used in this article are Tamarinds, raw and Onions, welsh, raw.

Infographic

Tamarind vs Welsh onion 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +311.1%
Contains more PotassiumPotassium +196.2%
Contains more IronIron +129.5%
Contains more CopperCopper +22.9%
Contains more PhosphorusPhosphorus +130.6%
Contains more SeleniumSelenium +116.7%
Contains more ZincZinc +420%
Contains less SodiumSodium -39.3%

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +756%
Contains more Vitamin B2Vitamin B2 +68.9%
Contains more Vitamin B3Vitamin B3 +384.5%
Contains more CholineCholine +62.3%
Contains more Vitamin CVitamin C +671.4%
Contains more Vitamin EVitamin E +410%
Contains more Vitamin B5Vitamin B5 +18.2%
Contains more Vitamin KVitamin K +6807.1%
Contains more FolateFolate +14.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.072mg
~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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +47.4%
Contains more FatsFats +50%
Contains more CarbsCarbs +861.5%
Contains more OtherOther +285.7%
Contains more WaterWater +188.2%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated fat +223.2%
Contains less Sat. FatSaturated fat -75.4%
Contains more Poly. FatPolyunsaturated fat +164.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamarind Welsh onion DV% diff.
Vitamin K 2.8µg 193.4µg 159%
Vitamin B1 0.428mg 0.05mg 32%
Vitamin C 3.5mg 27mg 26%
Iron 2.8mg 1.22mg 20%
Carbs 62.5g 6.5g 19%
Magnesium 92mg 23mg 16%
Potassium 628mg 212mg 12%
Fiber 5.1g 2.4g 11%
Vitamin B3 1.938mg 0.4mg 10%
Calories 239kcal 34kcal 10%
Phosphorus 113mg 49mg 9%
Manganese 0.137mg 6%
Calcium 74mg 18mg 6%
Vitamin B2 0.152mg 0.09mg 5%
Zinc 0.1mg 0.52mg 4%
Vitamin E 0.1mg 0.51mg 3%
Copper 0.086mg 0.07mg 2%
Protein 2.8g 1.9g 2%
Folate 14µg 16µg 1%
Polyunsaturated fat 0.059g 0.156g 1%
Saturated fat 0.272g 0.067g 1%
Selenium 1.3µg 0.6µg 1%
Vitamin B5 0.143mg 0.169mg 1%
Choline 8.6mg 5.3mg 1%
Fats 0.6g 0.4g 0%
Net carbs 57.4g 4.1g N/A
Sugar 38.8g 2.18g N/A
Sodium 28mg 17mg 0%
Vitamin A 2µg 0%
Vitamin B6 0.066mg 0.072mg 0%
Monounsaturated fat 0.181g 0.056g 0%
Tryptophan 0.018mg 0.021mg 0%
Threonine 0.074mg 0%
Isoleucine 0.081mg 0%
Leucine 0.113mg 0%
Lysine 0.139mg 0.095mg 0%
Methionine 0.014mg 0.021mg 0%
Phenylalanine 0.061mg 0%
Valine 0.084mg 0%
Histidine 0.033mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamarind Welsh onion
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
51%
Welsh onion
Minerals Daily Need Coverage Score
34%
Tamarind
17%
Welsh onion

Comparison summary

Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 36.62g)
Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Welsh onion
Welsh onion is lower in Saturated fat (difference - 0.205g)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $2.8)
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Tamarind
Tamarind is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.