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  6. Tamarind vs. Winged bean

Tamarind vs. Winged bean — In-Depth Nutrition Comparison

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Differences between Tamarind and Winged bean

  • Tamarind has more Magnesium, Iron, and Phosphorus, while Winged bean has more Copper, and Zinc.
  • Winged bean's daily need coverage for Copper is 144% higher.
  • Winged bean contains 4 times less Magnesium than Tamarind. Tamarind contains 92mg of Magnesium, while Winged bean contains 24mg.

The food types used in this comparison are Tamarinds, raw and Winged bean tuber, raw.

Infographic

Tamarind vs Winged bean 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
7
:
3
Winged bean
Winged bean
Contains more Calcium +146.7%
Contains more Iron +40%
Contains more Magnesium +283.3%
Contains more Phosphorus +151.1%
Contains less Sodium -20%
Contains more Selenium +85.7%
Contains more Zinc +1290%
Contains more Copper +1511.6%
Equal in Potassium - 586
Tamarind
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 105% 66% 49% 56% 4% 3% 29% 0% 8%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +146.7%
Contains more Iron +40%
Contains more Magnesium +283.3%
Contains more Phosphorus +151.1%
Contains less Sodium -20%
Contains more Selenium +85.7%
Contains more Zinc +1290%
Contains more Copper +1511.6%
Equal in Potassium - 586

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
8
:
2
Winged bean
Winged bean
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +12.9%
Contains more Vitamin B3 +18.2%
Contains more Vitamin B5 +23.3%
Contains more Vitamin B6 +13.6%
Contains more Folate +35.7%
Equal in Vitamin B2 - 0.149
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%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +12.9%
Contains more Vitamin B3 +18.2%
Contains more Vitamin B5 +23.3%
Contains more Vitamin B6 +13.6%
Contains more Folate +35.7%
Equal in Vitamin B2 - 0.149

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamarind
Tamarind
2
:
3
Winged bean
Winged bean
Contains more Carbs +122.4%
Contains more Other +35%
Contains more Protein +314.3%
Contains more Fats +50%
Contains more Water +82.8%
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
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more Carbs +122.4%
Contains more Other +35%
Contains more Protein +314.3%
Contains more Fats +50%
Contains more Water +82.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamarind
Tamarind
0
:
3
Winged bean
Winged bean
Contains less Saturated Fat -18.4%
Contains more Monounsaturated Fat +29.3%
Contains more Polyunsaturated fat +194.9%
Tamarind
53% 35% 12%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.181 g
Polyunsaturated fat: 0.059 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains less Saturated Fat -18.4%
Contains more Monounsaturated Fat +29.3%
Contains more Polyunsaturated fat +194.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamarind Winged bean Opinion
Net carbs 57.4g 28.1g Tamarind
Protein 2.8g 11.6g Winged bean
Fats 0.6g 0.9g Winged bean
Carbs 62.5g 28.1g Tamarind
Calories 239kcal 148kcal Tamarind
Sugar 38.8g Winged bean
Fiber 5.1g Tamarind
Calcium 74mg 30mg Tamarind
Iron 2.8mg 2mg Tamarind
Magnesium 92mg 24mg Tamarind
Phosphorus 113mg 45mg Tamarind
Potassium 628mg 586mg Tamarind
Sodium 28mg 35mg Tamarind
Zinc 0.1mg 1.39mg Winged bean
Copper 0.086mg 1.386mg Winged bean
Manganese 0.532mg Winged bean
Selenium 1.3µg 0.7µg Tamarind
Vitamin A 30IU 0IU Tamarind
Vitamin A RAE 2µg 0µg Tamarind
Vitamin E 0.1mg Tamarind
Vitamin C 3.5mg 0mg Tamarind
Vitamin B1 0.428mg 0.379mg Tamarind
Vitamin B2 0.152mg 0.149mg Tamarind
Vitamin B3 1.938mg 1.64mg Tamarind
Vitamin B5 0.143mg 0.116mg Tamarind
Vitamin B6 0.066mg 0.075mg Winged bean
Folate 14µg 19µg Winged bean
Vitamin K 2.8µg Tamarind
Tryptophan 0.018mg 0.252mg Winged bean
Threonine 0.451mg Winged bean
Isoleucine 0.425mg Winged bean
Leucine 0.64mg Winged bean
Lysine 0.139mg 0.592mg Winged bean
Methionine 0.014mg 0.143mg Winged bean
Phenylalanine 0.451mg Winged bean
Valine 0.599mg Winged bean
Histidine 0.241mg Winged bean
Saturated Fat 0.272g 0.222g Winged bean
Monounsaturated Fat 0.181g 0.234g Winged bean
Polyunsaturated fat 0.059g 0.174g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamarind Winged bean
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
17%
Winged bean
Minerals Daily Need Coverage Score
34%
Tamarind
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 38.8g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.05g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $2.5)
Which food contains less Sodium?
Tamarind
Tamarind contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 9)
Which food is richer in vitamins?
Tamarind
Tamarind 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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.