Tamarind vs. Yam — In-Depth Nutrition Comparison
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Summary of differences between tamarind and yam
- Tamarind has more iron, vitamin B1, magnesium, vitamin B2, vitamin B3, phosphorus, and calcium, while yam has more vitamin B6, vitamin C, and copper.
- Tamarind covers your daily need for iron, 28% more than yam.
- Tamarind contains 5 times more vitamin B2 than yam. While tamarind contains 0.152mg of vitamin B2, yam contains only 0.032mg.
- Tamarind has a lower glycemic index. The glycemic index of tamarind is 23, while the glycemic index of yam is 51.
These are the specific foods used in this comparison Tamarinds, raw and Yam, raw.
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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.
| Contains more MagnesiumMagnesium | +338.1% |
| Contains more CalciumCalcium | +335.3% |
| Contains more IronIron | +418.5% |
| Contains more PhosphorusPhosphorus | +105.5% |
| Contains more SeleniumSelenium | +85.7% |
| Contains more PotassiumPotassium | +29.9% |
| Contains more CopperCopper | +107% |
| Contains more ZincZinc | +140% |
| Contains less SodiumSodium | -67.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +282.1% |
| Contains more Vitamin B2Vitamin B2 | +375% |
| Contains more Vitamin B3Vitamin B3 | +251.1% |
| Contains more Vitamin KVitamin K | +21.7% |
| Contains more Vitamin CVitamin C | +388.6% |
| Contains more Vitamin AVitamin A | +250% |
| Contains more Vitamin EVitamin E | +250% |
| Contains more Vitamin B5Vitamin B5 | +119.6% |
| Contains more Vitamin B6Vitamin B6 | +343.9% |
| Contains more FolateFolate | +64.3% |
| Contains more CholineCholine | +91.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.8mg | 0.54mg | 28% |
| Vitamin B1 | 0.428mg | 0.112mg | 26% |
| Vitamin B6 | 0.066mg | 0.293mg | 17% |
| Magnesium | 92mg | 21mg | 17% |
| Manganese | 0.397mg | 17% | |
| Vitamin C | 3.5mg | 17.1mg | 15% |
| Carbs | 62.5g | 27.88g | 12% |
| Copper | 0.086mg | 0.178mg | 10% |
| Vitamin B3 | 1.938mg | 0.552mg | 9% |
| Vitamin B2 | 0.152mg | 0.032mg | 9% |
| Phosphorus | 113mg | 55mg | 8% |
| Calories | 239kcal | 118kcal | 6% |
| Potassium | 628mg | 816mg | 6% |
| Calcium | 74mg | 17mg | 6% |
| Fiber | 5.1g | 4.1g | 4% |
| Vitamin B5 | 0.143mg | 0.314mg | 3% |
| Protein | 2.8g | 1.53g | 3% |
| Folate | 14µg | 23µg | 2% |
| Vitamin E | 0.1mg | 0.35mg | 2% |
| Selenium | 1.3µg | 0.7µg | 1% |
| Vitamin A | 2µg | 7µg | 1% |
| Sodium | 28mg | 9mg | 1% |
| Fats | 0.6g | 0.17g | 1% |
| Zinc | 0.1mg | 0.24mg | 1% |
| Choline | 8.6mg | 16.5mg | 1% |
| Saturated fat | 0.272g | 0.037g | 1% |
| Net carbs | 57.4g | 23.78g | N/A |
| Sugar | 38.8g | 0.5g | N/A |
| Vitamin K | 2.8µg | 2.3µg | 0% |
| Monounsaturated fat | 0.181g | 0.006g | 0% |
| Polyunsaturated fat | 0.059g | 0.076g | 0% |
| Tryptophan | 0.018mg | 0.012mg | 0% |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.139mg | 0.059mg | 0% |
| Methionine | 0.014mg | 0.021mg | 0% |
| Phenylalanine | 0.071mg | 0% | |
| Valine | 0.062mg | 0% | |
| Histidine | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +83% |
| Contains more FatsFats | +252.9% |
| Contains more CarbsCarbs | +124.2% |
| Contains more OtherOther | +229.3% |
| Contains more WaterWater | +121.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2916.7% |
| Contains less Sat. FatSaturated fat | -86.4% |
| Contains more Poly. FatPolyunsaturated fat | +28.8% |