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  6. Mixed nuts vs. Tahini

Mixed nuts vs. Tahini — In-Depth Nutrition Comparison

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Summary of differences between Mixed nuts and Tahini

  • Mixed nuts have more Vitamin E , Magnesium, Manganese, and Vitamin B6, however, Tahini is higher in Vitamin B1, Iron, Copper, Phosphorus, Calcium, and Vitamin B2.
  • Tahini covers your daily need of Vitamin B1 86% more than Mixed nuts.
  • Mixed nuts have 31 times more Vitamin E than Tahini. While Mixed nuts have 7.82mg of Vitamin E , Tahini has only 0.25mg.

These are the specific foods used in this comparison Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type).

Infographic

Mixed nuts 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.
Mixed nuts
Mixed nuts
4
:
6
Tahini
Tahini
Contains more Magnesium +141.1%
Contains more Potassium +52.7%
Contains less Sodium -95.7%
Contains more Manganese +40.1%
Contains more Calcium +264.1%
Contains more Iron +242.9%
Contains more Phosphorus +60.5%
Contains more Zinc +37.5%
Contains more Copper +77.5%
Equal in Selenium - 34.4
Mixed nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 98% 164% 196% 56% 1% 92% 303% 267% 185%
Tahini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 128% 336% 68% 314% 37% 15% 126% 537% 190% 188%
Contains more Magnesium +141.1%
Contains more Potassium +52.7%
Contains less Sodium -95.7%
Contains more Manganese +40.1%
Contains more Calcium +264.1%
Contains more Iron +242.9%
Contains more Phosphorus +60.5%
Contains more Zinc +37.5%
Contains more Copper +77.5%
Equal in Selenium - 34.4

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.
Mixed nuts
Mixed nuts
6
:
4
Tahini
Tahini
Contains more Vitamin E +3028%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +41.4%
Contains more Vitamin B5 +64.5%
Contains more Vitamin B6 +136.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +2133.3%
Contains more Vitamin B1 +545.5%
Contains more Vitamin B2 +141.3%
Contains more Folate +18.1%
Mixed nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 157% 0% 2% 48% 46% 145% 69% 82% 63% 0% 15%
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 +3028%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +41.4%
Contains more Vitamin B5 +64.5%
Contains more Vitamin B6 +136.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +2133.3%
Contains more Vitamin B1 +545.5%
Contains more Vitamin B2 +141.3%
Contains more Folate +18.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mixed nuts
Mixed nuts
2
:
3
Tahini
Tahini
Contains more Protein +17.9%
Contains more Water +46.6%
Contains more Other +73.6%
Equal in Fats - 53.76
Equal in Carbs - 21.19
Mixed nuts
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 +17.9%
Contains more Water +46.6%
Contains more Other +73.6%
Equal in Fats - 53.76
Equal in Carbs - 21.19

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mixed nuts
Mixed nuts
1
:
2
Tahini
Tahini
Contains more Monounsaturated Fat +40.3%
Contains less Saturated Fat -13.6%
Contains more Polyunsaturated fat +61.3%
Mixed nuts
17% 55% 28%
Saturated Fat: 8.711 g
Monounsaturated Fat: 28.488 g
Polyunsaturated fat: 14.612 g
Tahini
15% 40% 46%
Saturated Fat: 7.529 g
Monounsaturated Fat: 20.302 g
Polyunsaturated fat: 23.564 g
Contains more Monounsaturated Fat +40.3%
Contains less Saturated Fat -13.6%
Contains more Polyunsaturated fat +61.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mixed nuts Tahini Opinion
Net carbs 14.05g 11.89g Mixed nuts
Protein 20.04g 17g Mixed nuts
Fats 53.95g 53.76g Mixed nuts
Carbs 21.05g 21.19g Tahini
Calories 607kcal 595kcal Mixed nuts
Starch 4.2g Mixed nuts
Sugar 4.15g 0.49g Tahini
Fiber 7g 9.3g Tahini
Calcium 117mg 426mg Tahini
Iron 2.61mg 8.95mg Tahini
Magnesium 229mg 95mg Mixed nuts
Phosphorus 456mg 732mg Tahini
Potassium 632mg 414mg Mixed nuts
Sodium 5mg 115mg Mixed nuts
Zinc 3.36mg 4.62mg Tahini
Copper 0.907mg 1.61mg Tahini
Manganese 2.04mg 1.456mg Mixed nuts
Selenium 33.9µg 34.4µg Tahini
Vitamin A 3IU 67IU Tahini
Vitamin A RAE 0µg 3µg Tahini
Vitamin E 7.82mg 0.25mg Mixed nuts
Vitamin C 0.5mg 0mg Mixed nuts
Vitamin B1 0.189mg 1.22mg Tahini
Vitamin B2 0.196mg 0.473mg Tahini
Vitamin B3 7.709mg 5.45mg Mixed nuts
Vitamin B5 1.14mg 0.693mg Mixed nuts
Vitamin B6 0.352mg 0.149mg Mixed nuts
Folate 83µg 98µg Tahini
Vitamin K 5.7µg 0µg Mixed nuts
Tryptophan 0.22mg 0.372mg Tahini
Threonine 0.703mg 0.706mg Tahini
Isoleucine 0.826mg 0.731mg Mixed nuts
Leucine 1.656mg 1.302mg Mixed nuts
Lysine 0.782mg 0.545mg Mixed nuts
Methionine 0.283mg 0.561mg Tahini
Phenylalanine 1.182mg 0.901mg Mixed nuts
Valine 1.001mg 0.95mg Mixed nuts
Histidine 0.572mg 0.5mg Mixed nuts
Trans Fat 0.055g Tahini
Saturated Fat 8.711g 7.529g Tahini
Omega-3 - EPA 0.005g 0g Mixed nuts
Monounsaturated Fat 28.488g 20.302g Mixed nuts
Polyunsaturated fat 14.612g 23.564g Tahini
Omega-6 - Eicosadienoic acid 0.013g Mixed nuts
Omega-6 - Linoleic acid 14.455g Mixed nuts
Omega-3 - ALA 0.082g Mixed nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts 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
52%
Mixed nuts
56%
Tahini
Minerals Daily Need Coverage Score
139%
Mixed nuts
194%
Tahini

Comparison summary

Which food is lower in Sugar?
Tahini
Tahini is lower in Sugar (difference - 3.66g)
Which food is lower in Saturated Fat?
Tahini
Tahini is lower in Saturated Fat (difference - 1.182g)
Which food is lower in glycemic index?
Tahini
Tahini is lower in glycemic index (difference - 24)
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 contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 110mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.