Tahini vs. Cashew — In-Depth Nutrition Comparison
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Summary of differences between Tahini and Cashew
- Tahini has more Vitamin B1, Calcium, Vitamin B2, Iron, Vitamin B3, Selenium, and Fiber, however, Cashew is higher in Copper, Magnesium, and Vitamin K.
- Tahini covers your daily need of Vitamin B1 66% more than Cashew.
- Tahini has 12 times more Calcium than Cashew. While Tahini has 426mg of Calcium, Cashew has only 37mg.
These are the specific foods used in this comparison Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) and Nuts, cashew nuts, raw.
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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
+1051.4%
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Iron
+34%
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Phosphorus
+23.4%
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Selenium
+72.9%
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Magnesium
+207.4%
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Potassium
+59.4%
Contains
less
Sodium
-89.6%
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Zinc
+25.1%
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Copper
+36.3%
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Manganese
+13.7%
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Calcium
+1051.4%
Contains
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Iron
+34%
Contains
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Phosphorus
+23.4%
Contains
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Selenium
+72.9%
Contains
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Magnesium
+207.4%
Contains
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Potassium
+59.4%
Contains
less
Sodium
-89.6%
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Zinc
+25.1%
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Copper
+36.3%
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Manganese
+13.7%
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
+∞%
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Vitamin B1
+188.4%
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Vitamin B2
+715.5%
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Vitamin B3
+413.2%
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Folate
+292%
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Vitamin E
+260%
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Vitamin C
+∞%
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Vitamin B5
+24.7%
Contains
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Vitamin B6
+179.9%
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Vitamin K
+∞%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+188.4%
Contains
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Vitamin B2
+715.5%
Contains
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Vitamin B3
+413.2%
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Folate
+292%
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Vitamin E
+260%
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Vitamin C
+∞%
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Vitamin B5
+24.7%
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Vitamin B6
+179.9%
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+22.6%
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Other
+96.9%
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Carbs
+42.5%
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Water
+70.5%
Equal in Protein - 18.22
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Fats
+22.6%
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Other
+96.9%
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Carbs
+42.5%
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Water
+70.5%
Equal in Protein - 18.22
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Polyunsaturated fat
+200.4%
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Monounsaturated Fat
+17.2%
Equal in Saturated Fat - 7.783
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Polyunsaturated fat
+200.4%
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Monounsaturated Fat
+17.2%
Equal in Saturated Fat - 7.783
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 Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 11.89g | 26.89g |
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| Protein | 17g | 18.22g |
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| Fats | 53.76g | 43.85g |
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| Carbs | 21.19g | 30.19g |
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| Calories | 595kcal | 553kcal |
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| Starch | 23.49g |
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| Fructose | 0.05g |
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| Sugar | 0.49g | 5.91g |
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| Fiber | 9.3g | 3.3g |
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| Calcium | 426mg | 37mg |
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| Iron | 8.95mg | 6.68mg |
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| Magnesium | 95mg | 292mg |
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| Phosphorus | 732mg | 593mg |
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| Potassium | 414mg | 660mg |
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| Sodium | 115mg | 12mg |
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| Zinc | 4.62mg | 5.78mg |
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| Copper | 1.61mg | 2.195mg |
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| Manganese | 1.456mg | 1.655mg |
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| Selenium | 34.4µg | 19.9µg |
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| Vitamin A | 67IU | 0IU |
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| Vitamin A RAE | 3µg | 0µg |
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| Vitamin E | 0.25mg | 0.9mg |
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| Vitamin C | 0mg | 0.5mg |
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| Vitamin B1 | 1.22mg | 0.423mg |
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| Vitamin B2 | 0.473mg | 0.058mg |
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| Vitamin B3 | 5.45mg | 1.062mg |
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| Vitamin B5 | 0.693mg | 0.864mg |
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| Vitamin B6 | 0.149mg | 0.417mg |
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| Folate | 98µg | 25µg |
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| Vitamin K | 0µg | 34.1µg |
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| Tryptophan | 0.372mg | 0.287mg |
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| Threonine | 0.706mg | 0.688mg |
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| Isoleucine | 0.731mg | 0.789mg |
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| Leucine | 1.302mg | 1.472mg |
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| Lysine | 0.545mg | 0.928mg |
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| Methionine | 0.561mg | 0.362mg |
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| Phenylalanine | 0.901mg | 0.951mg |
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| Valine | 0.95mg | 1.094mg |
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| Histidine | 0.5mg | 0.456mg |
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| Saturated Fat | 7.529g | 7.783g |
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| Monounsaturated Fat | 20.302g | 23.797g |
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| Polyunsaturated fat | 23.564g | 7.845g |
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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%
34%
Minerals Daily Need Coverage Score
194%
200%
Comparison summary
Which food is lower in Sugar?
Tahini is lower in Sugar (difference - 5.42g)
Which food is lower in Saturated Fat?
Tahini is lower in Saturated Fat (difference - 0.254g)
Which food is lower in glycemic index?
Tahini is lower in glycemic index (difference - 25)
Which food is cheaper?
Tahini is cheaper (difference - $2.5)
Which food contains less Sodium?
Cashew contains less Sodium (difference - 103mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
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.