Plantain vs tamarind: which is healthier?
Tamarind is more nutrient-dense, scoring 52/100 against 47/100 for plantain. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Plantain
121 kcal per 100 g. 1 cup sliced, boiled: 137 g
Tamarind
239 kcal per 100 g. 1/4 cup pulp: 30 g
Higher scoreWhich to pick for your goal
- Fewer caloriesPlantain121 vs 239 kcal per 100 g
- More proteinTamarind1.1 vs 2.8 g per 100 g
- More fiberTamarind2.6 vs 5.1 g per 100 g
- Less sugarPlantain2.3 vs 39 g per 100 g
- More potassiumTamarind289 vs 628 mg per 100 g
- Less saturated fatAbout even<0.1 vs 0.3 g per 100 g
Nutrition side by side
| Nutrient | Plantain, 100 g | Tamarind, 100 g | Plantain, 137 g | Tamarind, 30 g |
|---|---|---|---|---|
| Calories | 121 kcal | 239 kcal | 166 kcal | 72 kcal |
| Protein | 1.1 g | 2.8 g | 1.5 g | 0.8 g |
| Carbohydrates | 29 g | 63 g | 40 g | 19 g |
| Sugars | 2.3 g | 39 g | 3.1 g | 12 g |
| Fiber | 2.6 g | 5.1 g | 3.6 g | 1.5 g |
| Fat | <0.1 g | 0.6 g | 0.1 g | 0.2 g |
| Saturated fat | <0.1 g | 0.3 g | <0.1 g | <0.1 g |
| Vitamin C | 9.1 mg | 3.5 mg | 12 mg | 1.1 mg |
| Vitamin A | 0 µg | 2 µg | 0 µg | 0.6 µg |
| Potassium | 289 mg | 628 mg | 396 mg | 188 mg |
| Iron | 0.3 mg | 2.8 mg | 0.4 mg | 0.8 mg |
| Calcium | 3 mg | 74 mg | 4.1 mg | 22 mg |
| Magnesium | 28 mg | 92 mg | 38 mg | 28 mg |
| Sodium | 2 mg | 28 mg | 2.7 mg | 8.4 mg |
Last updated . Scores use the HowHealthyIs Score method.