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Tomato paste vs. Tamarind — In-Depth Nutrition Comparison

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How are tomato paste and tamarind different?

  • Tomato paste is richer in copper, vitamin A, vitamin E, vitamin C, vitamin B6, potassium, selenium, and vitamin K, while tamarind is higher in vitamin B1 and magnesium.
  • Tomato paste covers your daily need for copper, 31% more than tamarind.
  • Tomato paste contains 51 times more vitamin A than tamarind. Tomato paste contains 1525IU of vitamin A, while tamarind contains 30IU.
  • Tomato paste has a higher glycemic index (45) than tamarind (23).

Tomato products, canned, paste, without salt added and Tamarinds, raw types were used in this article.

Infographic

Tomato paste vs Tamarind 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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
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%
Contains more PotassiumPotassium +61.5%
Contains more CopperCopper +324.4%
Contains more ZincZinc +530%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +307.7%
Contains more MagnesiumMagnesium +119%
Contains more CalciumCalcium +105.6%
Contains more PhosphorusPhosphorus +36.1%
Contains less SodiumSodium -52.5%
~equal in Iron ~2.8mg

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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
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%
Contains more Vitamin CVitamin C +525.7%
Contains more Vitamin AVitamin A +3700%
Contains more Vitamin EVitamin E +4200%
Contains more Vitamin B3Vitamin B3 +58.7%
Contains more Vitamin B6Vitamin B6 +227.3%
Contains more Vitamin KVitamin K +307.1%
Contains more CholineCholine +347.7%
Contains more Vitamin B1Vitamin B1 +613.3%
Contains more FolateFolate +16.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.152mg
~equal in Vitamin B5 ~0.143mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 g
Contains more ProteinProtein +54.3%
Contains more WaterWater +134.1%
Contains more FatsFats +27.7%
Contains more CarbsCarbs +230.5%
~equal in Other ~2.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
53% 35% 12%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.059 g
Contains less Sat. FatSaturated fat -63.2%
Contains more Poly. FatPolyunsaturated fat +171.2%
Contains more Mono. FatMonounsaturated fat +170.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomato paste Tamarind DV% diff.
Vitamin B1 0.06mg 0.428mg 31%
Copper 0.365mg 0.086mg 31%
Vitamin E 4.3mg 0.1mg 28%
Vitamin C 21.9mg 3.5mg 20%
Carbs 18.91g 62.5g 15%
Manganese 0.302mg 13%
Vitamin B6 0.216mg 0.066mg 12%
Magnesium 42mg 92mg 12%
Potassium 1014mg 628mg 11%
Vitamin A 76µg 2µg 8%
Calories 82kcal 239kcal 8%
Fructose 5.85g 7%
Selenium 5.3µg 1.3µg 7%
Vitamin B3 3.076mg 1.938mg 7%
Vitamin K 11.4µg 2.8µg 7%
Choline 38.5mg 8.6mg 5%
Zinc 0.63mg 0.1mg 5%
Phosphorus 83mg 113mg 4%
Calcium 36mg 74mg 4%
Fiber 4.1g 5.1g 4%
Protein 4.32g 2.8g 3%
Iron 2.98mg 2.8mg 2%
Polyunsaturated fat 0.16g 0.059g 1%
Saturated fat 0.1g 0.272g 1%
Folate 12µg 14µg 1%
Sodium 59mg 28mg 1%
Fats 0.47g 0.6g 0%
Net carbs 14.81g 57.4g N/A
Sugar 12.18g 38.8g N/A
Starch 0.22g 0%
Vitamin B2 0.153mg 0.152mg 0%
Vitamin B5 0.142mg 0.143mg 0%
Monounsaturated fat 0.067g 0.181g 0%
Tryptophan 0.031mg 0.018mg 0%
Threonine 0.133mg 0%
Isoleucine 0.089mg 0%
Leucine 0.124mg 0%
Lysine 0.134mg 0.139mg 0%
Methionine 0.027mg 0.014mg 0%
Phenylalanine 0.13mg 0%
Valine 0.088mg 0%
Histidine 0.071mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato paste Tamarind
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
31%
Tomato paste
18%
Tamarind
Minerals Daily Need Coverage Score
49%
Tomato paste
34%
Tamarind

Comparison summary

Which food is lower in Sugar?
Tomato paste
Tomato paste is lower in Sugar (difference - 26.62g)
Which food is lower in Saturated fat?
Tomato paste
Tomato paste is lower in Saturated fat (difference - 0.172g)
Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $3)
Which food is richer in minerals?
Tomato paste
Tomato paste is relatively richer in minerals
Which food is richer in vitamins?
Tomato paste
Tomato paste is relatively richer in vitamins
Which food contains less Sodium?
Tamarind
Tamarind contains less Sodium (difference - 31mg)
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 22)
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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/nutrients
  2. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/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.