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  6. Tahini vs. Acorns

Tahini vs. Acorns — In-Depth Nutrition Comparison

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The main differences between Tahini and Acorns

  • Tahini is richer in Copper, Iron, Phosphorus, Vitamin B1, Calcium, Zinc, Vitamin B2, and Vitamin B3, yet Acorns are richer in Vitamin B6.
  • Daily need coverage for Copper from Tahini is 110% higher.
  • Tahini contains 11 times more Iron than Acorns. Tahini contains 8.95mg of Iron, while Acorns contain 0.79mg.
  • Acorns contain less Saturated Fat.

Food types used in this article are Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) and Nuts, acorns, raw.

Infographic

Tahini vs Acorns 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.
Tahini
Tahini
8
:
2
Acorns
Acorns
Contains more Calcium +939%
Contains more Iron +1032.9%
Contains more Magnesium +53.2%
Contains more Phosphorus +826.6%
Contains more Zinc +805.9%
Contains more Copper +159.3%
Contains more Potassium +30.2%
Contains less Sodium -100%
Equal in Manganese - 1.337
Tahini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 128% 336% 68% 314% 37% 15% 126% 537% 190% 188%
Acorns
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 30% 45% 34% 48% 0% 14% 207% 175% 0%
Contains more Calcium +939%
Contains more Iron +1032.9%
Contains more Magnesium +53.2%
Contains more Phosphorus +826.6%
Contains more Zinc +805.9%
Contains more Copper +159.3%
Contains more Potassium +30.2%
Contains less Sodium -100%
Equal in Manganese - 1.337

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.
Tahini
Tahini
8
:
2
Acorns
Acorns
Contains more Vitamin A +71.8%
Contains more Vitamin B1 +989.3%
Contains more Vitamin B2 +300.8%
Contains more Vitamin B3 +198.3%
Contains more Folate +12.6%
Contains more Vitamin B6 +254.4%
Equal in Vitamin B5 - 0.715
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%
Acorns
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% 0% 28% 28% 35% 43% 122% 66% 0% 0%
Contains more Vitamin A +71.8%
Contains more Vitamin B1 +989.3%
Contains more Vitamin B2 +300.8%
Contains more Vitamin B3 +198.3%
Contains more Folate +12.6%
Contains more Vitamin B6 +254.4%
Equal in Vitamin B5 - 0.715

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tahini
Tahini
3
:
2
Acorns
Acorns
Contains more Protein +176.4%
Contains more Fats +125.3%
Contains more Other +273.1%
Contains more Carbs +92.3%
Contains more Water +814.8%
Tahini
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 g
Acorns
6% 24% 41% 28%
Protein: 6.15 g
Fats: 23.86 g
Carbs: 40.75 g
Water: 27.9 g
Other: 1.34 g
Contains more Protein +176.4%
Contains more Fats +125.3%
Contains more Other +273.1%
Contains more Carbs +92.3%
Contains more Water +814.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tahini
Tahini
2
:
1
Acorns
Acorns
Contains more Monounsaturated Fat +34.4%
Contains more Polyunsaturated fat +412.7%
Contains less Saturated Fat -58.8%
Tahini
15% 40% 46%
Saturated Fat: 7.529 g
Monounsaturated Fat: 20.302 g
Polyunsaturated fat: 23.564 g
Acorns
14% 66% 20%
Saturated Fat: 3.102 g
Monounsaturated Fat: 15.109 g
Polyunsaturated fat: 4.596 g
Contains more Monounsaturated Fat +34.4%
Contains more Polyunsaturated fat +412.7%
Contains less Saturated Fat -58.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tahini Acorns Opinion
Net carbs 11.89g 40.75g Acorns
Protein 17g 6.15g Tahini
Fats 53.76g 23.86g Tahini
Carbs 21.19g 40.75g Acorns
Calories 595kcal 387kcal Tahini
Sugar 0.49g Acorns
Fiber 9.3g Tahini
Calcium 426mg 41mg Tahini
Iron 8.95mg 0.79mg Tahini
Magnesium 95mg 62mg Tahini
Phosphorus 732mg 79mg Tahini
Potassium 414mg 539mg Acorns
Sodium 115mg 0mg Acorns
Zinc 4.62mg 0.51mg Tahini
Copper 1.61mg 0.621mg Tahini
Manganese 1.456mg 1.337mg Tahini
Selenium 34.4µg Tahini
Vitamin A 67IU 39IU Tahini
Vitamin A RAE 3µg 2µg Tahini
Vitamin E 0.25mg Tahini
Vitamin B1 1.22mg 0.112mg Tahini
Vitamin B2 0.473mg 0.118mg Tahini
Vitamin B3 5.45mg 1.827mg Tahini
Vitamin B5 0.693mg 0.715mg Acorns
Vitamin B6 0.149mg 0.528mg Acorns
Folate 98µg 87µg Tahini
Tryptophan 0.372mg 0.074mg Tahini
Threonine 0.706mg 0.236mg Tahini
Isoleucine 0.731mg 0.285mg Tahini
Leucine 1.302mg 0.489mg Tahini
Lysine 0.545mg 0.384mg Tahini
Methionine 0.561mg 0.103mg Tahini
Phenylalanine 0.901mg 0.269mg Tahini
Valine 0.95mg 0.345mg Tahini
Histidine 0.5mg 0.17mg Tahini
Saturated Fat 7.529g 3.102g Acorns
Monounsaturated Fat 20.302g 15.109g Tahini
Polyunsaturated fat 23.564g 4.596g Tahini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tahini Acorns
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
56%
Tahini
27%
Acorns
Minerals Daily Need Coverage Score
194%
Tahini
56%
Acorns

Comparison summary

Which food is richer in minerals?
Tahini
Tahini is relatively richer in minerals
Which food is richer in vitamins?
Tahini
Tahini is relatively richer in vitamins
Which food is lower in Sugar?
Acorns
Acorns is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Acorns
Acorns contains less Sodium (difference - 115mg)
Which food is lower in Saturated Fat?
Acorns
Acorns is lower in Saturated Fat (difference - 4.427g)
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. Tahini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170189/nutrients
  2. Acorns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170157/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.