Tahini vs. Almond — In-Depth Nutrition Comparison
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What are the differences between Tahini and Almond?
- Tahini is higher in Vitamin B1, Iron, Copper, Selenium, and Phosphorus, yet Almond is higher in Vitamin E , Vitamin B2, Magnesium, and Manganese.
- Almond's daily need coverage for Vitamin E is 169% more.
- Tahini has 8 times more Selenium than Almond. While Tahini has 34.4µg of Selenium, Almond has only 4.1µg.
- The amount of Saturated Fat in Almond is lower.
We used Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) and Nuts, almonds types in this article.
Infographic
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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.
Contains
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Calcium
+58.4%
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Iron
+141.2%
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Phosphorus
+52.2%
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Zinc
+48.1%
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Copper
+56.2%
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Selenium
+739%
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Magnesium
+184.2%
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Potassium
+77.1%
Contains
less
Sodium
-99.1%
Contains
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Manganese
+49.7%
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Calcium
+58.4%
Contains
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Iron
+141.2%
Contains
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Phosphorus
+52.2%
Contains
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Zinc
+48.1%
Contains
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Copper
+56.2%
Contains
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Selenium
+739%
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Magnesium
+184.2%
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Potassium
+77.1%
Contains
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Sodium
-99.1%
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Manganese
+49.7%
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.
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Contains
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Vitamin A
+3250%
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Vitamin B1
+495.1%
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Vitamin B3
+50.6%
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Vitamin B5
+47.1%
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Folate
+122.7%
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Vitamin E
+10152%
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Vitamin B2
+140.6%
Equal in Vitamin B6 - 0.137
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Vitamin A
+3250%
Contains
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Vitamin B1
+495.1%
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Vitamin B3
+50.6%
Contains
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Vitamin B5
+47.1%
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Folate
+122.7%
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Vitamin E
+10152%
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Vitamin B2
+140.6%
Equal in Vitamin B6 - 0.137
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Other
+68.9%
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Protein
+24.4%
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Water
+44.6%
Equal in Fats - 49.93
Equal in Carbs - 21.55
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Other
+68.9%
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Protein
+24.4%
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Water
+44.6%
Equal in Fats - 49.93
Equal in Carbs - 21.55
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Polyunsaturated fat
+91.1%
Contains
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Saturated Fat
-49.5%
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Monounsaturated Fat
+55.4%
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Polyunsaturated fat
+91.1%
Contains
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Saturated Fat
-49.5%
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Monounsaturated Fat
+55.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 11.89g | 9.05g |
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| Protein | 17g | 21.15g |
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| Fats | 53.76g | 49.93g |
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| Carbs | 21.19g | 21.55g |
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| Calories | 595kcal | 579kcal |
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| Starch | 0.72g |
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| Fructose | 0.11g |
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| Sugar | 0.49g | 4.35g |
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| Fiber | 9.3g | 12.5g |
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| Calcium | 426mg | 269mg |
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| Iron | 8.95mg | 3.71mg |
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| Magnesium | 95mg | 270mg |
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| Phosphorus | 732mg | 481mg |
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| Potassium | 414mg | 733mg |
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| Sodium | 115mg | 1mg |
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| Zinc | 4.62mg | 3.12mg |
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| Copper | 1.61mg | 1.031mg |
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| Manganese | 1.456mg | 2.179mg |
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| Selenium | 34.4µg | 4.1µg |
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| Vitamin A | 67IU | 2IU |
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| Vitamin A RAE | 3µg | 0µg |
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| Vitamin E | 0.25mg | 25.63mg |
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| Vitamin B1 | 1.22mg | 0.205mg |
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| Vitamin B2 | 0.473mg | 1.138mg |
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| Vitamin B3 | 5.45mg | 3.618mg |
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| Vitamin B5 | 0.693mg | 0.471mg |
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| Vitamin B6 | 0.149mg | 0.137mg |
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| Folate | 98µg | 44µg |
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| Tryptophan | 0.372mg | 0.211mg |
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| Threonine | 0.706mg | 0.601mg |
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| Isoleucine | 0.731mg | 0.751mg |
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| Leucine | 1.302mg | 1.473mg |
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| Lysine | 0.545mg | 0.568mg |
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| Methionine | 0.561mg | 0.157mg |
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| Phenylalanine | 0.901mg | 1.132mg |
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| Valine | 0.95mg | 0.855mg |
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| Histidine | 0.5mg | 0.539mg |
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| Trans Fat | 0.015g |
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| Saturated Fat | 7.529g | 3.802g |
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| Monounsaturated Fat | 20.302g | 31.551g |
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| Polyunsaturated fat | 23.564g | 12.329g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 12.32g |
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| Omega-3 - ALA | 0.003g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
82%
Minerals Daily Need Coverage Score
194%
142%
Comparison summary
Which food is lower in Sugar?
Tahini is lower in Sugar (difference - 3.86g)
Which food is lower in glycemic index?
Tahini is lower in glycemic index (difference - 0)
Which food is cheaper?
Tahini is cheaper (difference - $2.4)
Which food is richer in minerals?
Tahini is relatively richer in minerals
Which food is richer in vitamins?
Tahini is relatively richer in vitamins
Which food contains less Sodium?
Almond contains less Sodium (difference - 114mg)
Which food is lower in Saturated Fat?
Almond is lower in Saturated Fat (difference - 3.727g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)