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Tamarind vs. White bread — In-Depth Nutrition Comparison

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Differences between tamarind and white bread

  • Tamarind has more magnesium, potassium, and fiber, while white bread has more selenium, folate, vitamin B3, iron, vitamin B1, and vitamin B5.
  • White bread's daily need coverage for selenium is 38% higher.
  • White bread contains 5 times less potassium than tamarind. Tamarind contains 628mg of potassium, while white bread contains 126mg.
  • The amount of sodium in tamarind is lower.
  • Tamarind has a lower glycemic index. The glycemic index of tamarind is 23, while the glycemic index of white bread is 73.

The food types used in this comparison are Tamarinds, raw and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Tamarind vs White bread 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% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +398.4%
Contains more PhosphorusPhosphorus +15.3%
Contains less SodiumSodium -94.3%
Contains more CalciumCalcium +94.6%
Contains more IronIron +28.9%
Contains more CopperCopper +17.4%
Contains more ZincZinc +640%
Contains more SeleniumSelenium +1592.3%

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 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +1300%
Contains more Vitamin EVitamin E +120%
Contains more Vitamin B1Vitamin B1 +24.5%
Contains more Vitamin B2Vitamin B2 +59.9%
Contains more Vitamin B3Vitamin B3 +146.6%
Contains more Vitamin B5Vitamin B5 +274.8%
Contains more Vitamin B6Vitamin B6 +31.8%
Contains more FolateFolate +692.9%
Contains more CholineCholine +69.8%
~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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more CarbsCarbs +26.5%
Contains more OtherOther +36.4%
Contains more ProteinProtein +216.1%
Contains more FatsFats +455%
Contains more WaterWater +16%

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% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -61%
Contains more Mono. FatMonounsaturated fat +230.9%
Contains more Poly. FatPolyunsaturated fat +2615.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamarind White bread DV% diff.
Selenium 1.3µg 22µg 38%
Folate 14µg 111µg 24%
Manganese 0.536mg 23%
Sodium 28mg 490mg 20%
Vitamin B3 1.938mg 4.78mg 18%
Magnesium 92mg 23mg 16%
Starch 37.17g 15%
Potassium 628mg 126mg 15%
Protein 2.8g 8.85g 12%
Iron 2.8mg 3.61mg 10%
Polyunsaturated fat 0.059g 1.602g 10%
Fiber 5.1g 2.7g 10%
Vitamin B1 0.428mg 0.533mg 9%
Vitamin B5 0.143mg 0.536mg 8%
Calcium 74mg 144mg 7%
Vitamin B2 0.152mg 0.243mg 7%
Zinc 0.1mg 0.74mg 6%
Fats 0.6g 3.33g 4%
Vitamin C 3.5mg 0mg 4%
Carbs 62.5g 49.42g 4%
Fructose 2.43g 3%
Saturated fat 0.272g 0.698g 2%
Copper 0.086mg 0.101mg 2%
Vitamin B6 0.066mg 0.087mg 2%
Vitamin K 2.8µg 0.2µg 2%
Phosphorus 113mg 98mg 2%
Monounsaturated fat 0.181g 0.599g 1%
Choline 8.6mg 14.6mg 1%
Calories 239kcal 266kcal 1%
Vitamin E 0.1mg 0.22mg 1%
Net carbs 57.4g 46.72g N/A
Sugar 38.8g 5.67g N/A
Vitamin A 2µg 0µg 0%
Trans fat 0g 0.027g N/A
Tryptophan 0.018mg 0%
Lysine 0.139mg 0%
Methionine 0.014mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamarind White bread
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
33%
White bread
Minerals Daily Need Coverage Score
34%
Tamarind
56%
White bread

Comparison summary

Which food is lower in Sugar?
White bread
White bread is lower in Sugar (difference - 33.13g)
Which food is cheaper?
White bread
White bread is cheaper (difference - $3)
Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is richer in vitamins?
White bread
White bread is relatively richer in vitamins
Which food contains less Sodium?
Tamarind
Tamarind contains less Sodium (difference - 462mg)
Which food is lower in Saturated fat?
Tamarind
Tamarind is lower in Saturated fat (difference - 0.426g)
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 50)
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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.