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  6. Chestnut vs. Tahini

Chestnut vs. Tahini — In-Depth Nutrition Comparison

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What are the differences between Chestnut and Tahini?

  • Chestnut is higher in Vitamin C, yet Tahini is higher in Copper, Phosphorus, Iron, Vitamin B1, Zinc, Calcium, Vitamin B3, and Vitamin B2.
  • Tahini's daily need coverage for Copper is 126% more.
  • The amount of Saturated Fat in Chestnut is lower.

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

Infographic

Chestnut 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.
Chestnut
Chestnut
2
:
8
Tahini
Tahini
Contains more Potassium +72.7%
Contains less Sodium -76.5%
Contains more Calcium +826.1%
Contains more Iron +417.3%
Contains more Magnesium +75.9%
Contains more Phosphorus +639.4%
Contains more Zinc +1748%
Contains more Copper +241.1%
Contains more Manganese +70.5%
Chestnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 65% 39% 43% 64% 4% 7% 158% 112% 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 +72.7%
Contains less Sodium -76.5%
Contains more Calcium +826.1%
Contains more Iron +417.3%
Contains more Magnesium +75.9%
Contains more Phosphorus +639.4%
Contains more Zinc +1748%
Contains more Copper +241.1%
Contains more Manganese +70.5%

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.
Chestnut
Chestnut
2
:
8
Tahini
Tahini
Contains more Vitamin C +∞%
Contains more Vitamin B6 +56.4%
Contains more Vitamin A +294.1%
Contains more Vitamin B1 +724.3%
Contains more Vitamin B2 +354.8%
Contains more Vitamin B3 +645.6%
Contains more Vitamin B5 +119.3%
Contains more Folate +157.9%
Chestnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 89% 37% 24% 14% 19% 54% 29% 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 B6 +56.4%
Contains more Vitamin A +294.1%
Contains more Vitamin B1 +724.3%
Contains more Vitamin B2 +354.8%
Contains more Vitamin B3 +645.6%
Contains more Vitamin B5 +119.3%
Contains more Folate +157.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chestnut
Chestnut
2
:
3
Tahini
Tahini
Contains more Carbs +31%
Contains more Water +2134.4%
Contains more Protein +750%
Contains more Fats +3795.7%
Contains more Other +604.2%
Chestnut
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 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 +31%
Contains more Water +2134.4%
Contains more Protein +750%
Contains more Fats +3795.7%
Contains more Other +604.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chestnut
Chestnut
1
:
2
Tahini
Tahini
Contains less Saturated Fat -96.5%
Contains more Monounsaturated Fat +4165.1%
Contains more Polyunsaturated fat +4223.7%
Chestnut
20% 37% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.476 g
Polyunsaturated fat: 0.545 g
Tahini
15% 40% 46%
Saturated Fat: 7.529 g
Monounsaturated Fat: 20.302 g
Polyunsaturated fat: 23.564 g
Contains less Saturated Fat -96.5%
Contains more Monounsaturated Fat +4165.1%
Contains more Polyunsaturated fat +4223.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chestnut Tahini Opinion
Net carbs 27.76g 11.89g Chestnut
Protein 2g 17g Tahini
Fats 1.38g 53.76g Tahini
Carbs 27.76g 21.19g Chestnut
Calories 131kcal 595kcal Tahini
Sugar 0.49g Chestnut
Fiber 9.3g Tahini
Calcium 46mg 426mg Tahini
Iron 1.73mg 8.95mg Tahini
Magnesium 54mg 95mg Tahini
Phosphorus 99mg 732mg Tahini
Potassium 715mg 414mg Chestnut
Sodium 27mg 115mg Chestnut
Zinc 0.25mg 4.62mg Tahini
Copper 0.472mg 1.61mg Tahini
Manganese 0.854mg 1.456mg Tahini
Selenium 34.4µg Tahini
Vitamin A 17IU 67IU Tahini
Vitamin A RAE 1µg 3µg Tahini
Vitamin E 0.25mg Tahini
Vitamin C 26.7mg 0mg Chestnut
Vitamin B1 0.148mg 1.22mg Tahini
Vitamin B2 0.104mg 0.473mg Tahini
Vitamin B3 0.731mg 5.45mg Tahini
Vitamin B5 0.316mg 0.693mg Tahini
Vitamin B6 0.233mg 0.149mg Chestnut
Folate 38µg 98µg Tahini
Tryptophan 0.022mg 0.372mg Tahini
Threonine 0.071mg 0.706mg Tahini
Isoleucine 0.079mg 0.731mg Tahini
Leucine 0.118mg 1.302mg Tahini
Lysine 0.118mg 0.545mg Tahini
Methionine 0.047mg 0.561mg Tahini
Phenylalanine 0.084mg 0.901mg Tahini
Valine 0.112mg 0.95mg Tahini
Histidine 0.055mg 0.5mg Tahini
Saturated Fat 0.26g 7.529g Chestnut
Monounsaturated Fat 0.476g 20.302g Tahini
Polyunsaturated fat 0.545g 23.564g Tahini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chestnut 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
22%
Chestnut
56%
Tahini
Minerals Daily Need Coverage Score
50%
Chestnut
194%
Tahini

Comparison summary

Which food is lower in glycemic index?
Tahini
Tahini is lower in glycemic index (difference - 54)
Which food is cheaper?
Tahini
Tahini is cheaper (difference - $3)
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 is lower in Sugar?
Chestnut
Chestnut is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Chestnut
Chestnut contains less Sodium (difference - 88mg)
Which food is lower in Saturated Fat?
Chestnut
Chestnut is lower in Saturated Fat (difference - 7.269g)
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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.