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  6. Pistachio vs. Tahini

Pistachio vs. Tahini — In-Depth Nutrition Comparison

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What are the differences between Pistachio and Tahini?

  • Pistachio is higher in Vitamin B6, yet Tahini is higher in Iron, Selenium, Phosphorus, Copper, Calcium, Vitamin B1, Vitamin B3, Vitamin B2, and Zinc.
  • Pistachio's daily need coverage for Vitamin B6 is 119% more.

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

Infographic

Pistachio 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.
Pistachio
Pistachio
3
:
7
Tahini
Tahini
Contains more Magnesium +27.4%
Contains more Potassium +147.6%
Contains less Sodium -99.1%
Contains more Calcium +305.7%
Contains more Iron +128.3%
Contains more Phosphorus +49.4%
Contains more Zinc +110%
Contains more Copper +23.8%
Contains more Manganese +21.3%
Contains more Selenium +391.4%
Pistachio
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Tahini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 128% 336% 68% 314% 37% 15% 126% 537% 190% 188%
Contains more Magnesium +27.4%
Contains more Potassium +147.6%
Contains less Sodium -99.1%
Contains more Calcium +305.7%
Contains more Iron +128.3%
Contains more Phosphorus +49.4%
Contains more Zinc +110%
Contains more Copper +23.8%
Contains more Manganese +21.3%
Contains more Selenium +391.4%

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.
Pistachio
Pistachio
4
:
6
Tahini
Tahini
Contains more Vitamin A +670.1%
Contains more Vitamin E +1044%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +1040.9%
Contains more Vitamin B1 +40.2%
Contains more Vitamin B2 +195.6%
Contains more Vitamin B3 +319.2%
Contains more Vitamin B5 +33.3%
Contains more Folate +92.2%
Pistachio
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 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 A +670.1%
Contains more Vitamin E +1044%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +1040.9%
Contains more Vitamin B1 +40.2%
Contains more Vitamin B2 +195.6%
Contains more Vitamin B3 +319.2%
Contains more Vitamin B5 +33.3%
Contains more Folate +92.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pistachio
Pistachio
3
:
2
Tahini
Tahini
Contains more Protein +18.6%
Contains more Carbs +28.2%
Contains more Water +43.3%
Contains more Fats +18.6%
Contains more Other +67.8%
Pistachio
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 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 +18.6%
Contains more Carbs +28.2%
Contains more Water +43.3%
Contains more Fats +18.6%
Contains more Other +67.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pistachio
Pistachio
2
:
1
Tahini
Tahini
Contains less Saturated Fat -21.5%
Contains more Monounsaturated Fat +14.6%
Contains more Polyunsaturated fat +63.9%
Pistachio
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Tahini
15% 40% 46%
Saturated Fat: 7.529 g
Monounsaturated Fat: 20.302 g
Polyunsaturated fat: 23.564 g
Contains less Saturated Fat -21.5%
Contains more Monounsaturated Fat +14.6%
Contains more Polyunsaturated fat +63.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Tahini Opinion
Net carbs 16.57g 11.89g Pistachio
Protein 20.16g 17g Pistachio
Fats 45.32g 53.76g Tahini
Carbs 27.17g 21.19g Pistachio
Calories 560kcal 595kcal Tahini
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.66g 0.49g Tahini
Fiber 10.6g 9.3g Pistachio
Calcium 105mg 426mg Tahini
Iron 3.92mg 8.95mg Tahini
Magnesium 121mg 95mg Pistachio
Phosphorus 490mg 732mg Tahini
Potassium 1025mg 414mg Pistachio
Sodium 1mg 115mg Pistachio
Zinc 2.2mg 4.62mg Tahini
Copper 1.3mg 1.61mg Tahini
Manganese 1.2mg 1.456mg Tahini
Selenium 7µg 34.4µg Tahini
Vitamin A 516IU 67IU Pistachio
Vitamin A RAE 26µg 3µg Pistachio
Vitamin E 2.86mg 0.25mg Pistachio
Vitamin C 5.6mg 0mg Pistachio
Vitamin B1 0.87mg 1.22mg Tahini
Vitamin B2 0.16mg 0.473mg Tahini
Vitamin B3 1.3mg 5.45mg Tahini
Vitamin B5 0.52mg 0.693mg Tahini
Vitamin B6 1.7mg 0.149mg Pistachio
Folate 51µg 98µg Tahini
Tryptophan 0.251mg 0.372mg Tahini
Threonine 0.684mg 0.706mg Tahini
Isoleucine 0.917mg 0.731mg Pistachio
Leucine 1.604mg 1.302mg Pistachio
Lysine 1.138mg 0.545mg Pistachio
Methionine 0.36mg 0.561mg Tahini
Phenylalanine 1.092mg 0.901mg Pistachio
Valine 1.249mg 0.95mg Pistachio
Histidine 0.512mg 0.5mg Pistachio
Saturated Fat 5.907g 7.529g Pistachio
Monounsaturated Fat 23.257g 20.302g Pistachio
Polyunsaturated fat 14.38g 23.564g Tahini
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio 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
71%
Pistachio
56%
Tahini
Minerals Daily Need Coverage Score
125%
Pistachio
194%
Tahini

Comparison summary

Which food is lower in Sugar?
Tahini
Tahini is lower in Sugar (difference - 7.17g)
Which food is lower in glycemic index?
Tahini
Tahini is lower in glycemic index (difference - 28)
Which food is cheaper?
Tahini
Tahini is cheaper (difference - $2.6)
Which food is richer in minerals?
Tahini
Tahini is relatively richer in minerals
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 114mg)
Which food is lower in Saturated Fat?
Pistachio
Pistachio is lower in Saturated Fat (difference - 1.622g)
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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.