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  6. Beechnuts vs. Tahini

Beechnuts vs. Tahini — In-Depth Nutrition Comparison

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Summary of differences between Beechnuts and Tahini

  • Beechnuts have more Vitamin B6, and Potassium, however, Tahini is higher in Phosphorus, Copper, Iron, Vitamin B1, Calcium, Zinc, Vitamin B3, and Magnesium.
  • Tahini covers your daily need of Phosphorus 105% more than Beechnuts.
  • Beechnuts have 5 times more Vitamin B6 than Tahini. While Beechnuts have 0.684mg of Vitamin B6, Tahini has only 0.149mg.

These are the specific foods used in this comparison Nuts, beechnuts, dried and Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type).

Infographic

Beechnuts 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.
Beechnuts
Beechnuts
2
:
8
Tahini
Tahini
Contains more Potassium +145.7%
Contains less Sodium -67%
Contains more Calcium +42500%
Contains more Iron +263.8%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Zinc +1183.3%
Contains more Copper +140.3%
Equal in Manganese - 1.456
Beechnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 93% 0% 0% 90% 5% 10% 224% 175% 0%
Tahini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 128% 336% 68% 314% 37% 15% 126% 537% 190% 188%
Contains more Potassium +145.7%
Contains less Sodium -67%
Contains more Calcium +42500%
Contains more Iron +263.8%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Zinc +1183.3%
Contains more Copper +140.3%
Equal in Manganese - 1.456

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.
Beechnuts
Beechnuts
4
:
7
Tahini
Tahini
Contains more Vitamin C +∞%
Contains more Vitamin B5 +33.5%
Contains more Vitamin B6 +359.1%
Contains more Folate +15.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +301.3%
Contains more Vitamin B2 +27.5%
Contains more Vitamin B3 +521.4%
Beechnuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 52% 76% 86% 17% 56% 158% 85% 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 C +∞%
Contains more Vitamin B5 +33.5%
Contains more Vitamin B6 +359.1%
Contains more Folate +15.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +301.3%
Contains more Vitamin B2 +27.5%
Contains more Vitamin B3 +521.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beechnuts
Beechnuts
2
:
3
Tahini
Tahini
Contains more Carbs +58.1%
Contains more Water +116.4%
Contains more Protein +174.2%
Contains more Other +35.1%
Equal in Fats - 53.76
Beechnuts
6% 50% 34% 7% 4%
Protein: 6.2 g
Fats: 50 g
Carbs: 33.5 g
Water: 6.6 g
Other: 3.7 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 Carbs +58.1%
Contains more Water +116.4%
Contains more Protein +174.2%
Contains more Other +35.1%
Equal in Fats - 53.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beechnuts
Beechnuts
2
:
1
Tahini
Tahini
Contains less Saturated Fat -24%
Contains more Polyunsaturated fat +17.3%
Equal in Monounsaturated Fat - 20.302
Beechnuts
12% 46% 42%
Saturated Fat: 5.719 g
Monounsaturated Fat: 21.892 g
Polyunsaturated fat: 20.089 g
Tahini
15% 40% 46%
Saturated Fat: 7.529 g
Monounsaturated Fat: 20.302 g
Polyunsaturated fat: 23.564 g
Contains less Saturated Fat -24%
Contains more Polyunsaturated fat +17.3%
Equal in Monounsaturated Fat - 20.302

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beechnuts Tahini Opinion
Net carbs 33.5g 11.89g Beechnuts
Protein 6.2g 17g Tahini
Fats 50g 53.76g Tahini
Carbs 33.5g 21.19g Beechnuts
Calories 576kcal 595kcal Tahini
Sugar 0.49g Beechnuts
Fiber 9.3g Tahini
Calcium 1mg 426mg Tahini
Iron 2.46mg 8.95mg Tahini
Magnesium 0mg 95mg Tahini
Phosphorus 0mg 732mg Tahini
Potassium 1017mg 414mg Beechnuts
Sodium 38mg 115mg Beechnuts
Zinc 0.36mg 4.62mg Tahini
Copper 0.67mg 1.61mg Tahini
Manganese 1.341mg 1.456mg Tahini
Selenium 34.4µg Tahini
Vitamin A 0IU 67IU Tahini
Vitamin A RAE 0µg 3µg Tahini
Vitamin E 0.25mg Tahini
Vitamin C 15.5mg 0mg Beechnuts
Vitamin B1 0.304mg 1.22mg Tahini
Vitamin B2 0.371mg 0.473mg Tahini
Vitamin B3 0.877mg 5.45mg Tahini
Vitamin B5 0.925mg 0.693mg Beechnuts
Vitamin B6 0.684mg 0.149mg Beechnuts
Folate 113µg 98µg Beechnuts
Tryptophan 0.069mg 0.372mg Tahini
Threonine 0.221mg 0.706mg Tahini
Isoleucine 0.245mg 0.731mg Tahini
Leucine 0.367mg 1.302mg Tahini
Lysine 0.367mg 0.545mg Tahini
Methionine 0.146mg 0.561mg Tahini
Phenylalanine 0.262mg 0.901mg Tahini
Valine 0.346mg 0.95mg Tahini
Histidine 0.172mg 0.5mg Tahini
Saturated Fat 5.719g 7.529g Beechnuts
Monounsaturated Fat 21.892g 20.302g Beechnuts
Polyunsaturated fat 20.089g 23.564g Tahini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beechnuts Tahini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
44%
Beechnuts
56%
Tahini
Minerals Daily Need Coverage Score
60%
Beechnuts
194%
Tahini

Comparison summary

Which food is richer in minerals?
Tahini
Tahini is relatively richer in minerals
Which food is lower in Sugar?
Beechnuts
Beechnuts is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Beechnuts
Beechnuts contains less Sodium (difference - 77mg)
Which food is lower in Saturated Fat?
Beechnuts
Beechnuts is lower in Saturated Fat (difference - 1.81g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Beechnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170161/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.