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Tamarind vs. Winter melon — In-Depth Nutrition Comparison

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A recap on differences between tamarind and winter melon

  • Tamarind has more vitamin B1, iron, magnesium, potassium, phosphorus, vitamin B3, fiber, copper, and calcium; however, winter melon is higher in vitamin C.
  • Tamarind covers your daily vitamin B1 needs 32% more than winter melon.
  • Winter melon contains 105 times less potassium than tamarind. Tamarind contains 628mg of potassium, while winter melon contains 6mg.

Food varieties used in this article are Tamarinds, raw and Waxgourd, (chinese preserving melon), raw.

Infographic

Tamarind vs Winter melon 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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +820%
Contains more CalciumCalcium +289.5%
Contains more PotassiumPotassium +10366.7%
Contains more IronIron +600%
Contains more CopperCopper +273.9%
Contains more PhosphorusPhosphorus +494.7%
Contains less SodiumSodium -74.8%
Contains more SeleniumSelenium +550%
Contains more ZincZinc +510%

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +970%
Contains more Vitamin B2Vitamin B2 +38.2%
Contains more Vitamin B3Vitamin B3 +384.5%
Contains more Vitamin B6Vitamin B6 +88.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +180%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +271.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.133mg
~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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +600%
Contains more FatsFats +200%
Contains more CarbsCarbs +1983.3%
Contains more OtherOther +800%
Contains more WaterWater +206.1%

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +389.2%
Contains less Sat. FatSaturated fat -94.1%
Contains more Poly. FatPolyunsaturated fat +47.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamarind Winter melon DV% diff.
Vitamin B1 0.428mg 0.04mg 32%
Iron 2.8mg 0.4mg 30%
Carbs 62.5g 3g 20%
Magnesium 92mg 10mg 20%
Potassium 628mg 6mg 18%
Phosphorus 113mg 19mg 13%
Calories 239kcal 13kcal 11%
Vitamin C 3.5mg 13mg 11%
Vitamin B3 1.938mg 0.4mg 10%
Fiber 5.1g 2.9g 9%
Copper 0.086mg 0.023mg 7%
Calcium 74mg 19mg 6%
Zinc 0.1mg 0.61mg 5%
Protein 2.8g 0.4g 5%
Sodium 28mg 111mg 4%
Manganese 0.058mg 3%
Vitamin B2 0.152mg 0.11mg 3%
Folate 14µg 5µg 2%
Vitamin B6 0.066mg 0.035mg 2%
Choline 8.6mg 2%
Vitamin K 2.8µg 2%
Selenium 1.3µg 0.2µg 2%
Saturated fat 0.272g 0.016g 1%
Vitamin E 0.1mg 1%
Fats 0.6g 0.2g 1%
Net carbs 57.4g 0.1g N/A
Sugar 38.8g N/A
Vitamin A 2µg 0µg 0%
Vitamin B5 0.143mg 0.133mg 0%
Monounsaturated fat 0.181g 0.037g 0%
Polyunsaturated fat 0.059g 0.087g 0%
Tryptophan 0.018mg 0.002mg 0%
Lysine 0.139mg 0.009mg 0%
Methionine 0.014mg 0.003mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamarind Winter melon
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
8%
Winter melon
Minerals Daily Need Coverage Score
34%
Tamarind
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 38.8g)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 0.256g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 23)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $3)
Which food contains less Sodium?
Tamarind
Tamarind contains less Sodium (difference - 83mg)
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 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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.