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  6. Pili nuts vs. Tahini

Pili nuts vs. Tahini — In-Depth Nutrition Comparison

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Differences between Pili nuts and Tahini

  • Pili nuts have more Magnesium, and Manganese, while Tahini have more Copper, Iron, Vitamin B3, Vitamin B2, Calcium, Vitamin B1, and Phosphorus.
  • Pili nuts' daily need coverage for Saturated Fat is 118% higher.
  • Tahini contains 3 times less Magnesium than Pili nuts. Pili nuts contain 302mg of Magnesium, while Tahini contains 95mg.
  • The amount of Saturated Fat in Tahini is lower.

The food types used in this comparison are Nuts, pilinuts, dried and Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type).

Infographic

Pili 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.
Pili nuts
Pili nuts
4
:
6
Tahini
Tahini
Contains more Magnesium +217.9%
Contains more Potassium +22.5%
Contains less Sodium -97.4%
Contains more Manganese +58.9%
Contains more Calcium +193.8%
Contains more Iron +153.5%
Contains more Phosphorus +27.3%
Contains more Zinc +55.6%
Contains more Copper +68.1%
Pili nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 133% 216% 247% 45% 1% 81% 320% 302% 0%
Tahini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 128% 336% 68% 314% 37% 15% 126% 537% 190% 188%
Contains more Magnesium +217.9%
Contains more Potassium +22.5%
Contains less Sodium -97.4%
Contains more Manganese +58.9%
Contains more Calcium +193.8%
Contains more Iron +153.5%
Contains more Phosphorus +27.3%
Contains more Zinc +55.6%
Contains more Copper +68.1%

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.
Pili nuts
Pili nuts
1
:
10
Tahini
Tahini
Contains more Vitamin C +∞%
Contains more Vitamin A +63.4%
Contains more Vitamin B1 +33.6%
Contains more Vitamin B2 +408.6%
Contains more Vitamin B3 +950.1%
Contains more Vitamin B5 +44.7%
Contains more Vitamin B6 +29.6%
Contains more Folate +63.3%
Pili nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 2% 229% 22% 10% 29% 27% 45% 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 A +63.4%
Contains more Vitamin B1 +33.6%
Contains more Vitamin B2 +408.6%
Contains more Vitamin B3 +950.1%
Contains more Vitamin B5 +44.7%
Contains more Vitamin B6 +29.6%
Contains more Folate +63.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pili nuts
Pili nuts
1
:
4
Tahini
Tahini
Contains more Fats +48%
Contains more Protein +57.4%
Contains more Carbs +432.4%
Contains more Water +10.1%
Contains more Other +72.4%
Pili nuts
11% 80% 4% 3% 3%
Protein: 10.8 g
Fats: 79.55 g
Carbs: 3.98 g
Water: 2.77 g
Other: 2.9 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 +48%
Contains more Protein +57.4%
Contains more Carbs +432.4%
Contains more Water +10.1%
Contains more Other +72.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pili nuts
Pili nuts
1
:
2
Tahini
Tahini
Contains more Monounsaturated Fat +83.4%
Contains less Saturated Fat -75.9%
Contains more Polyunsaturated fat +209.8%
Pili nuts
41% 49% 10%
Saturated Fat: 31.184 g
Monounsaturated Fat: 37.229 g
Polyunsaturated fat: 7.605 g
Tahini
15% 40% 46%
Saturated Fat: 7.529 g
Monounsaturated Fat: 20.302 g
Polyunsaturated fat: 23.564 g
Contains more Monounsaturated Fat +83.4%
Contains less Saturated Fat -75.9%
Contains more Polyunsaturated fat +209.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pili nuts Tahini Opinion
Net carbs 3.98g 11.89g Tahini
Protein 10.8g 17g Tahini
Fats 79.55g 53.76g Pili nuts
Carbs 3.98g 21.19g Tahini
Calories 719kcal 595kcal Pili nuts
Sugar 0.49g Pili nuts
Fiber 9.3g Tahini
Calcium 145mg 426mg Tahini
Iron 3.53mg 8.95mg Tahini
Magnesium 302mg 95mg Pili nuts
Phosphorus 575mg 732mg Tahini
Potassium 507mg 414mg Pili nuts
Sodium 3mg 115mg Pili nuts
Zinc 2.97mg 4.62mg Tahini
Copper 0.958mg 1.61mg Tahini
Manganese 2.313mg 1.456mg Pili nuts
Selenium 34.4µg Tahini
Vitamin A 41IU 67IU Tahini
Vitamin A RAE 2µg 3µg Tahini
Vitamin E 0.25mg Tahini
Vitamin C 0.6mg 0mg Pili nuts
Vitamin B1 0.913mg 1.22mg Tahini
Vitamin B2 0.093mg 0.473mg Tahini
Vitamin B3 0.519mg 5.45mg Tahini
Vitamin B5 0.479mg 0.693mg Tahini
Vitamin B6 0.115mg 0.149mg Tahini
Folate 60µg 98µg Tahini
Tryptophan 0.189mg 0.372mg Tahini
Threonine 0.407mg 0.706mg Tahini
Isoleucine 0.483mg 0.731mg Tahini
Leucine 0.89mg 1.302mg Tahini
Lysine 0.369mg 0.545mg Tahini
Methionine 0.395mg 0.561mg Tahini
Phenylalanine 0.497mg 0.901mg Tahini
Valine 0.701mg 0.95mg Tahini
Histidine 0.255mg 0.5mg Tahini
Saturated Fat 31.184g 7.529g Tahini
Monounsaturated Fat 37.229g 20.302g Pili nuts
Polyunsaturated fat 7.605g 23.564g Tahini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pili nuts 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
30%
Pili nuts
56%
Tahini
Minerals Daily Need Coverage Score
139%
Pili nuts
194%
Tahini

Comparison summary

Which food is richer in minerals?
Tahini
Tahini is relatively richer in minerals
Which food is lower in Saturated Fat?
Tahini
Tahini is lower in Saturated Fat (difference - 23.655g)
Which food is richer in vitamins?
Tahini
Tahini is relatively richer in vitamins
Which food is lower in Sugar?
Pili nuts
Pili nuts is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Pili nuts
Pili nuts contains less Sodium (difference - 112mg)
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 ($)

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. Pili nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170590/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.