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  6. Almond vs. Tahini

Almond vs. Tahini — In-Depth Nutrition Comparison

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What are the differences between Almond and Tahini?

  • Almond is higher in Vitamin E , Vitamin B2, Magnesium, and Manganese, yet Tahini is higher in Vitamin B1, Iron, Copper, Selenium, and Phosphorus.
  • Almond's daily need coverage for Vitamin E is 169% more.
  • Almond has 3 times more Magnesium than Tahini. While Almond has 270mg of Magnesium, Tahini has only 95mg.
  • The amount of Saturated Fat in Almond is lower.

We used Nuts, almonds and Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) types in this article.

Infographic

Almond vs Tahini 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.
Almond
Almond
4
:
6
Tahini
Tahini
Contains more Magnesium +184.2%
Contains more Potassium +77.1%
Contains less Sodium -99.1%
Contains more Manganese +49.7%
Contains more Calcium +58.4%
Contains more Iron +141.2%
Contains more Phosphorus +52.2%
Contains more Zinc +48.1%
Contains more Copper +56.2%
Contains more Selenium +739%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Tahini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 128% 336% 68% 314% 37% 15% 126% 537% 190% 188%
Contains more Magnesium +184.2%
Contains more Potassium +77.1%
Contains less Sodium -99.1%
Contains more Manganese +49.7%
Contains more Calcium +58.4%
Contains more Iron +141.2%
Contains more Phosphorus +52.2%
Contains more Zinc +48.1%
Contains more Copper +56.2%
Contains more Selenium +739%

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.
Almond
Almond
2
:
6
Tahini
Tahini
Contains more Vitamin E +10152%
Contains more Vitamin B2 +140.6%
Contains more Vitamin A +3250%
Contains more Vitamin B1 +495.1%
Contains more Vitamin B3 +50.6%
Contains more Vitamin B5 +47.1%
Contains more Folate +122.7%
Equal in Vitamin B6 - 0.149
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Tahini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 5% 0% 0% 305% 110% 103% 42% 35% 74% 0% 0%
Contains more Vitamin E +10152%
Contains more Vitamin B2 +140.6%
Contains more Vitamin A +3250%
Contains more Vitamin B1 +495.1%
Contains more Vitamin B3 +50.6%
Contains more Vitamin B5 +47.1%
Contains more Folate +122.7%
Equal in Vitamin B6 - 0.149

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
3
:
2
Tahini
Tahini
Contains more Protein +24.4%
Contains more Water +44.6%
Contains more Other +68.9%
Equal in Fats - 53.76
Equal in Carbs - 21.19
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Tahini
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 g
Contains more Protein +24.4%
Contains more Water +44.6%
Contains more Other +68.9%
Equal in Fats - 53.76
Equal in Carbs - 21.19

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Tahini
Tahini
Contains less Saturated Fat -49.5%
Contains more Monounsaturated Fat +55.4%
Contains more Polyunsaturated fat +91.1%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Tahini
15% 40% 46%
Saturated Fat: 7.529 g
Monounsaturated Fat: 20.302 g
Polyunsaturated fat: 23.564 g
Contains less Saturated Fat -49.5%
Contains more Monounsaturated Fat +55.4%
Contains more Polyunsaturated fat +91.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond Tahini Opinion
Net carbs 9.05g 11.89g Tahini
Protein 21.15g 17g Almond
Fats 49.93g 53.76g Tahini
Carbs 21.55g 21.19g Almond
Calories 579kcal 595kcal Tahini
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g 0.49g Tahini
Fiber 12.5g 9.3g Almond
Calcium 269mg 426mg Tahini
Iron 3.71mg 8.95mg Tahini
Magnesium 270mg 95mg Almond
Phosphorus 481mg 732mg Tahini
Potassium 733mg 414mg Almond
Sodium 1mg 115mg Almond
Zinc 3.12mg 4.62mg Tahini
Copper 1.031mg 1.61mg Tahini
Manganese 2.179mg 1.456mg Almond
Selenium 4.1µg 34.4µg Tahini
Vitamin A 2IU 67IU Tahini
Vitamin A RAE 0µg 3µg Tahini
Vitamin E 25.63mg 0.25mg Almond
Vitamin B1 0.205mg 1.22mg Tahini
Vitamin B2 1.138mg 0.473mg Almond
Vitamin B3 3.618mg 5.45mg Tahini
Vitamin B5 0.471mg 0.693mg Tahini
Vitamin B6 0.137mg 0.149mg Tahini
Folate 44µg 98µg Tahini
Tryptophan 0.211mg 0.372mg Tahini
Threonine 0.601mg 0.706mg Tahini
Isoleucine 0.751mg 0.731mg Almond
Leucine 1.473mg 1.302mg Almond
Lysine 0.568mg 0.545mg Almond
Methionine 0.157mg 0.561mg Tahini
Phenylalanine 1.132mg 0.901mg Almond
Valine 0.855mg 0.95mg Tahini
Histidine 0.539mg 0.5mg Almond
Trans Fat 0.015g Tahini
Saturated Fat 3.802g 7.529g Almond
Monounsaturated Fat 31.551g 20.302g Almond
Polyunsaturated fat 12.329g 23.564g Tahini
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Tahini
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
82%
Almond
56%
Tahini
Minerals Daily Need Coverage Score
142%
Almond
194%
Tahini

Comparison summary

Which food is lower in Sugar?
Tahini
Tahini is lower in Sugar (difference - 3.86g)
Which food is lower in glycemic index?
Tahini
Tahini is lower in glycemic index (difference - 0)
Which food is cheaper?
Tahini
Tahini is cheaper (difference - $2.4)
Which food is richer in minerals?
Tahini
Tahini is relatively richer in minerals
Which food is richer in vitamins?
Tahini
Tahini is relatively richer in vitamins
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 114mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 3.727g)
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. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Tahini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170189/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.