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  6. Pecan vs. Tahini

Pecan vs. Tahini — In-Depth Nutrition Comparison

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How are Pecan and Tahini different?

  • Pecan is richer in Manganese, while Tahini is higher in Iron, Phosphorus, Selenium, Vitamin B1, Copper, Calcium, Vitamin B3, Vitamin B2, and Folate.
  • Pecan covers your daily need of Manganese 132% more than Tahini.

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

Infographic

Pecan 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.
Pecan
Pecan
3
:
7
Tahini
Tahini
Contains more Magnesium +27.4%
Contains less Sodium -100%
Contains more Manganese +209.1%
Contains more Calcium +508.6%
Contains more Iron +253.8%
Contains more Phosphorus +164.3%
Contains more Copper +34.2%
Contains more Selenium +805.3%
Equal in Potassium - 414
Equal in Zinc - 4.62
Pecan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 95% 87% 119% 37% 0% 124% 400% 587% 21%
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 less Sodium -100%
Contains more Manganese +209.1%
Contains more Calcium +508.6%
Contains more Iron +253.8%
Contains more Phosphorus +164.3%
Contains more Copper +34.2%
Contains more Selenium +805.3%
Equal in Potassium - 414
Equal in Zinc - 4.62

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.
Pecan
Pecan
5
:
5
Tahini
Tahini
Contains more Vitamin E +460%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +24.5%
Contains more Vitamin B6 +40.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +19.6%
Contains more Vitamin B1 +84.8%
Contains more Vitamin B2 +263.8%
Contains more Vitamin B3 +367%
Contains more Folate +345.5%
Pecan
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 28% 0% 4% 166% 30% 22% 52% 49% 17% 0% 9%
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 +460%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +24.5%
Contains more Vitamin B6 +40.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +19.6%
Contains more Vitamin B1 +84.8%
Contains more Vitamin B2 +263.8%
Contains more Vitamin B3 +367%
Contains more Folate +345.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
Pecan
2
:
3
Tahini
Tahini
Contains more Fats +33.9%
Contains more Water +15.4%
Contains more Protein +85.4%
Contains more Carbs +52.9%
Contains more Other +237.8%
Pecan
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 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 Fats +33.9%
Contains more Water +15.4%
Contains more Protein +85.4%
Contains more Carbs +52.9%
Contains more Other +237.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pecan
Pecan
2
:
1
Tahini
Tahini
Contains less Saturated Fat -17.9%
Contains more Monounsaturated Fat +101%
Equal in Polyunsaturated fat - 23.564
Pecan
9% 59% 32%
Saturated Fat: 6.18 g
Monounsaturated Fat: 40.801 g
Polyunsaturated fat: 21.614 g
Tahini
15% 40% 46%
Saturated Fat: 7.529 g
Monounsaturated Fat: 20.302 g
Polyunsaturated fat: 23.564 g
Contains less Saturated Fat -17.9%
Contains more Monounsaturated Fat +101%
Equal in Polyunsaturated fat - 23.564

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pecan 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 Pecan Tahini Opinion
Net carbs 4.26g 11.89g Tahini
Protein 9.17g 17g Tahini
Fats 71.97g 53.76g Pecan
Carbs 13.86g 21.19g Tahini
Calories 691kcal 595kcal Pecan
Starch 0.46g Pecan
Fructose 0.04g Pecan
Sugar 3.97g 0.49g Tahini
Fiber 9.6g 9.3g Pecan
Calcium 70mg 426mg Tahini
Iron 2.53mg 8.95mg Tahini
Magnesium 121mg 95mg Pecan
Phosphorus 277mg 732mg Tahini
Potassium 410mg 414mg Tahini
Sodium 0mg 115mg Pecan
Zinc 4.53mg 4.62mg Tahini
Copper 1.2mg 1.61mg Tahini
Manganese 4.5mg 1.456mg Pecan
Selenium 3.8µg 34.4µg Tahini
Vitamin A 56IU 67IU Tahini
Vitamin A RAE 3µg 3µg
Vitamin E 1.4mg 0.25mg Pecan
Vitamin C 1.1mg 0mg Pecan
Vitamin B1 0.66mg 1.22mg Tahini
Vitamin B2 0.13mg 0.473mg Tahini
Vitamin B3 1.167mg 5.45mg Tahini
Vitamin B5 0.863mg 0.693mg Pecan
Vitamin B6 0.21mg 0.149mg Pecan
Folate 22µg 98µg Tahini
Vitamin K 3.5µg 0µg Pecan
Tryptophan 0.093mg 0.372mg Tahini
Threonine 0.306mg 0.706mg Tahini
Isoleucine 0.336mg 0.731mg Tahini
Leucine 0.598mg 1.302mg Tahini
Lysine 0.287mg 0.545mg Tahini
Methionine 0.183mg 0.561mg Tahini
Phenylalanine 0.426mg 0.901mg Tahini
Valine 0.411mg 0.95mg Tahini
Histidine 0.262mg 0.5mg Tahini
Saturated Fat 6.18g 7.529g Pecan
Monounsaturated Fat 40.801g 20.302g Pecan
Polyunsaturated fat 21.614g 23.564g Tahini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan 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
31%
Pecan
56%
Tahini
Minerals Daily Need Coverage Score
149%
Pecan
194%
Tahini

Comparison summary

Which food is lower in Sugar?
Tahini
Tahini is lower in Sugar (difference - 3.48g)
Which food is lower in glycemic index?
Tahini
Tahini is lower in glycemic index (difference - 10)
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?
Pecan
Pecan contains less Sodium (difference - 115mg)
Which food is lower in Saturated Fat?
Pecan
Pecan is lower in Saturated Fat (difference - 1.349g)
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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.