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  6. Mango vs. Tamarind

Mango vs. Tamarind — In-Depth Nutrition Comparison

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How are mango and tamarind different?

  • Mango is richer in vitamin C and vitamin A, while tamarind is higher in vitamin B1, iron, magnesium, phosphorus, fiber, potassium, vitamin B2, and vitamin B3.
  • Mango covers your daily need for vitamin C, 37% more than tamarind.
  • Mango contains 36 times more vitamin A than tamarind. Mango contains 1082 IU of vitamin A, while tamarind contains 30 IU.
  • Mango has a higher glycemic index (51) than tamarind (23).

Mangos, raw and Tamarinds, raw types were used in this article.

Infographic

Mango 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.
Mango
Mango
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
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 CopperCopper +29.1%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +820%
Contains more CalciumCalcium +572.7%
Contains more PotassiumPotassium +273.8%
Contains more IronIron +1650%
Contains more ZincZinc +11.1%
Contains more PhosphorusPhosphorus +707.1%
Contains more SeleniumSelenium +116.7%

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.
Mango
Mango
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 121% 0% 18% 18% 7% 8.8% 13% 12% 27% 0% 11% 32%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 12% 0% 0.67% 2% 107% 35% 36% 8.6% 15% 0% 7% 11%
Contains more Vitamin CVitamin C +940%
Contains more Vitamin AVitamin A +2600%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin B5Vitamin B5 +37.8%
Contains more Vitamin B6Vitamin B6 +80.3%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +207.1%
Contains more Vitamin B1Vitamin B1 +1428.6%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +189.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Tamarind DV% diff.
Vitamin C 36.4mg 3.5mg 37%
Iron 0.16mg 2.8mg 33%
Vitamin B1 0.028mg 0.428mg 33%
Magnesium 10mg 92mg 20%
Carbs 14.98g 62.5g 16%
Potassium 168mg 628mg 14%
Fiber 1.6g 5.1g 14%
Phosphorus 14mg 113mg 14%
Calories 60kcal 239kcal 9%
Vitamin B2 0.038mg 0.152mg 9%
Vitamin B3 0.669mg 1.938mg 8%
Folate 43µg 14µg 7%
Calcium 11mg 74mg 6%
Vitamin A 54µg 2µg 6%
Fructose 4.68g 6%
Vitamin E 0.9mg 0.1mg 5%
Protein 0.82g 2.8g 4%
Vitamin B6 0.119mg 0.066mg 4%
Copper 0.111mg 0.086mg 3%
Manganese 0.063mg 3%
Sodium 1mg 28mg 1%
Selenium 0.6µg 1.3µg 1%
Vitamin B5 0.197mg 0.143mg 1%
Vitamin K 4.2µg 2.8µg 1%
Saturated fat 0.092g 0.272g 1%
Protein per 100 calories 1.4g 1.2g N/A
Calories per 10 g protein 732kcal 854kcal N/A
Weight per 100 calories 167g 42g N/A
Fats 0.38g 0.6g 0%
Net carbs 13.38g 57.4g N/A
Sugar 13.66g 38.8g N/A
Zinc 0.09mg 0.1mg 0%
Choline 7.6mg 8.6mg 0%
Monounsaturated fat 0.14g 0.181g 0%
Polyunsaturated fat 0.071g 0.059g 0%
Tryptophan 0.013mg 0.018mg 0%
Threonine 0.031mg 0%
Isoleucine 0.029mg 0%
Leucine 0.05mg 0%
Lysine 0.066mg 0.139mg 0%
Methionine 0.008mg 0.014mg 0%
Phenylalanine 0.027mg 0%
Valine 0.042mg 0%
Histidine 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
1
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 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 +165.8%
Contains more ProteinProtein +241.5%
Contains more FatsFats +57.9%
Contains more CarbsCarbs +317.2%
Contains more OtherOther +650%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
2
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 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 -66.2%
Contains more Poly. FatPolyunsaturated fat +20.3%
Contains more Mono. FatMonounsaturated fat +29.3%

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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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.