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Vegetable vs. Tamarind — In-Depth Nutrition Comparison

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What are the main differences between vegetable and tamarind?

  • Vegetable is richer in vitamin A and vitamin K, yet tamarind is richer in vitamin B1, iron, magnesium, potassium, phosphorus, and vitamin B3.
  • Vegetable's daily need coverage for vitamin A is 85% higher.
  • Vegetable has 8 times more vitamin K than tamarind. Vegetable has 23.5µg of vitamin K, while tamarind has 2.8µg.
  • Tamarind has a lower glycemic index than vegetable.

We used Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Tamarinds, raw types in this comparison.

Infographic

Vegetable vs Tamarind 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 ZincZinc +390%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +318.2%
Contains more CalciumCalcium +196%
Contains more PotassiumPotassium +271.6%
Contains more IronIron +241.5%
Contains more PhosphorusPhosphorus +121.6%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +333.3%
~equal in Copper ~0.086mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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 AVitamin A +10600%
Contains more Vitamin EVitamin E +280%
Contains more Vitamin B6Vitamin B6 +12.1%
Contains more Vitamin KVitamin K +739.3%
Contains more FolateFolate +35.7%
Contains more CholineCholine +180.2%
Contains more Vitamin B1Vitamin B1 +502.8%
Contains more Vitamin B2Vitamin B2 +26.7%
Contains more Vitamin B3Vitamin B3 +127.7%
~equal in Vitamin C ~3.5mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.143mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 WaterWater +165.1%
Contains more FatsFats +300%
Contains more CarbsCarbs +377.5%
Contains more OtherOther +303%
~equal in Protein ~2.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 -88.6%
Contains more Poly. FatPolyunsaturated fat +22%
Contains more Mono. FatMonounsaturated fat +1710%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vegetable Tamarind DV% diff.
Vitamin B1 0.071mg 0.428mg 30%
Iron 0.82mg 2.8mg 25%
Vitamin A 214µg 2µg 24%
Vitamin K 23.5µg 2.8µg 17%
Magnesium 22mg 92mg 17%
Manganese 0.379mg 16%
Carbs 13.09g 62.5g 16%
Potassium 169mg 628mg 14%
Phosphorus 51mg 113mg 9%
Calories 65kcal 239kcal 9%
Vitamin B3 0.851mg 1.938mg 7%
Calcium 25mg 74mg 5%
Zinc 0.49mg 0.1mg 4%
Fiber 4.4g 5.1g 3%
Choline 24.1mg 8.6mg 3%
Vitamin E 0.38mg 0.1mg 2%
Selenium 0.3µg 1.3µg 2%
Vitamin B2 0.12mg 0.152mg 2%
Fats 0.15g 0.6g 1%
Saturated fat 0.031g 0.272g 1%
Folate 19µg 14µg 1%
Vitamin B6 0.074mg 0.066mg 1%
Protein 2.86g 2.8g 0%
Vitamin C 3.2mg 3.5mg 0%
Net carbs 8.69g 57.4g N/A
Sugar 3.12g 38.8g N/A
Copper 0.083mg 0.086mg 0%
Sodium 35mg 28mg 0%
Vitamin B5 0.151mg 0.143mg 0%
Monounsaturated fat 0.01g 0.181g 0%
Polyunsaturated fat 0.072g 0.059g 0%
Tryptophan 0.029mg 0.018mg 0%
Threonine 0.115mg 0%
Isoleucine 0.139mg 0%
Leucine 0.19mg 0%
Lysine 0.17mg 0.139mg 0%
Methionine 0.034mg 0.014mg 0%
Phenylalanine 0.12mg 0%
Valine 0.149mg 0%
Histidine 0.073mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable 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
20%
Vegetable
18%
Tamarind
Minerals Daily Need Coverage Score
19%
Vegetable
34%
Tamarind

Comparison summary

Which food is lower in Sugar?
Vegetable
Vegetable is lower in Sugar (difference - 35.68g)
Which food is lower in Saturated fat?
Vegetable
Vegetable is lower in Saturated fat (difference - 0.241g)
Which food is cheaper?
Vegetable
Vegetable 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 - 43)
Which food is richer in minerals?
Tamarind
Tamarind is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.