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  6. Pine nuts vs. Tahini

Pine nuts vs. Tahini — In-Depth Nutrition Comparison

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Summary of differences between Pine nuts and Tahini

  • Pine nuts have more Manganese, Vitamin E , Vitamin K, and Magnesium, however, Tahini is higher in Vitamin B1, Selenium, Iron, Calcium, Copper, and Phosphorus.
  • Pine nuts covers your daily need of Manganese 319% more than Tahini.

These are the specific foods used in this comparison Nuts, pine nuts, dried and Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type).

Infographic

Pine 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.
Pine nuts
Pine nuts
5
:
5
Tahini
Tahini
Contains more Magnesium +164.2%
Contains more Potassium +44.2%
Contains less Sodium -98.3%
Contains more Zinc +39.6%
Contains more Manganese +504.5%
Contains more Calcium +2562.5%
Contains more Iron +61.8%
Contains more Phosphorus +27.3%
Contains more Copper +21.6%
Contains more Selenium +4814.3%
Pine nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 208% 180% 247% 53% 1% 176% 442% 1149% 4%
Tahini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 128% 336% 68% 314% 37% 15% 126% 537% 190% 188%
Contains more Magnesium +164.2%
Contains more Potassium +44.2%
Contains less Sodium -98.3%
Contains more Zinc +39.6%
Contains more Manganese +504.5%
Contains more Calcium +2562.5%
Contains more Iron +61.8%
Contains more Phosphorus +27.3%
Contains more Copper +21.6%
Contains more Selenium +4814.3%

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.
Pine nuts
Pine nuts
3
:
7
Tahini
Tahini
Contains more Vitamin E +3632%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +131%
Contains more Vitamin B1 +235.2%
Contains more Vitamin B2 +108.4%
Contains more Vitamin B3 +24.2%
Contains more Vitamin B5 +121.4%
Contains more Vitamin B6 +58.5%
Contains more Folate +188.2%
Pine nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 187% 0% 3% 91% 53% 83% 19% 22% 26% 0% 135%
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 +3632%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +131%
Contains more Vitamin B1 +235.2%
Contains more Vitamin B2 +108.4%
Contains more Vitamin B3 +24.2%
Contains more Vitamin B5 +121.4%
Contains more Vitamin B6 +58.5%
Contains more Folate +188.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pine nuts
Pine nuts
1
:
4
Tahini
Tahini
Contains more Fats +27.2%
Contains more Protein +24.2%
Contains more Carbs +62%
Contains more Water +33.8%
Contains more Other +93.8%
Pine nuts
14% 68% 13% 2% 3%
Protein: 13.69 g
Fats: 68.37 g
Carbs: 13.08 g
Water: 2.28 g
Other: 2.58 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 +27.2%
Contains more Protein +24.2%
Contains more Carbs +62%
Contains more Water +33.8%
Contains more Other +93.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pine nuts
Pine nuts
2
:
1
Tahini
Tahini
Contains less Saturated Fat -34.9%
Contains more Polyunsaturated fat +44.6%
Equal in Monounsaturated Fat - 20.302
Pine nuts
8% 33% 59%
Saturated Fat: 4.899 g
Monounsaturated Fat: 18.764 g
Polyunsaturated fat: 34.071 g
Tahini
15% 40% 46%
Saturated Fat: 7.529 g
Monounsaturated Fat: 20.302 g
Polyunsaturated fat: 23.564 g
Contains less Saturated Fat -34.9%
Contains more Polyunsaturated fat +44.6%
Equal in Monounsaturated Fat - 20.302

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pine nuts Tahini Opinion
Net carbs 9.38g 11.89g Tahini
Protein 13.69g 17g Tahini
Fats 68.37g 53.76g Pine nuts
Carbs 13.08g 21.19g Tahini
Calories 673kcal 595kcal Pine nuts
Starch 1.43g Pine nuts
Fructose 0.07g Pine nuts
Sugar 3.59g 0.49g Tahini
Fiber 3.7g 9.3g Tahini
Calcium 16mg 426mg Tahini
Iron 5.53mg 8.95mg Tahini
Magnesium 251mg 95mg Pine nuts
Phosphorus 575mg 732mg Tahini
Potassium 597mg 414mg Pine nuts
Sodium 2mg 115mg Pine nuts
Zinc 6.45mg 4.62mg Pine nuts
Copper 1.324mg 1.61mg Tahini
Manganese 8.802mg 1.456mg Pine nuts
Selenium 0.7µg 34.4µg Tahini
Vitamin A 29IU 67IU Tahini
Vitamin A RAE 1µg 3µg Tahini
Vitamin E 9.33mg 0.25mg Pine nuts
Vitamin C 0.8mg 0mg Pine nuts
Vitamin B1 0.364mg 1.22mg Tahini
Vitamin B2 0.227mg 0.473mg Tahini
Vitamin B3 4.387mg 5.45mg Tahini
Vitamin B5 0.313mg 0.693mg Tahini
Vitamin B6 0.094mg 0.149mg Tahini
Folate 34µg 98µg Tahini
Vitamin K 53.9µg 0µg Pine nuts
Tryptophan 0.107mg 0.372mg Tahini
Threonine 0.37mg 0.706mg Tahini
Isoleucine 0.542mg 0.731mg Tahini
Leucine 0.991mg 1.302mg Tahini
Lysine 0.54mg 0.545mg Tahini
Methionine 0.259mg 0.561mg Tahini
Phenylalanine 0.524mg 0.901mg Tahini
Valine 0.687mg 0.95mg Tahini
Histidine 0.341mg 0.5mg Tahini
Saturated Fat 4.899g 7.529g Pine nuts
Monounsaturated Fat 18.764g 20.302g Tahini
Polyunsaturated fat 34.071g 23.564g Pine nuts
Omega-6 - Eicosadienoic acid 0.404g Pine nuts
Omega-6 - Gamma-linoleic acid 0.052g Pine nuts
Omega-3 - ALA 0.112g Pine nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pine 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
51%
Pine nuts
56%
Tahini
Minerals Daily Need Coverage Score
246%
Pine nuts
194%
Tahini

Comparison summary

Which food is lower in Sugar?
Tahini
Tahini is lower in Sugar (difference - 3.1g)
Which food is richer in vitamins?
Tahini
Tahini is relatively richer in vitamins
Which food contains less Sodium?
Pine nuts
Pine nuts contains less Sodium (difference - 113mg)
Which food is lower in Saturated Fat?
Pine nuts
Pine nuts is lower in Saturated Fat (difference - 2.63g)
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 ($)
Which food is richer in minerals?
?
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. Pine nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/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.