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  6. Tahini vs. Chestnut

Tahini vs. Chestnut — In-Depth Nutrition Comparison

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What are the differences between Tahini and Chestnut?

  • Tahini is higher in Copper, Phosphorus, Iron, Vitamin B1, Zinc, Calcium, Vitamin B3, and Vitamin B2, yet Chestnut is higher in Vitamin C.
  • Tahini's daily need coverage for Copper is 126% more.
  • Tahini has 29 times more Saturated Fat than Chestnut. While Tahini has 7.529g of Saturated Fat, Chestnut has only 0.26g.

We used Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) and Nuts, chestnuts, european, boiled and steamed types in this article.

Infographic

Tahini vs Chestnut 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
Chestnut
Chestnut
Contains more Calcium +826.1%
Contains more Iron +417.3%
Contains more Magnesium +75.9%
Contains more Phosphorus +639.4%
Contains more Zinc +1748%
Contains more Copper +241.1%
Contains more Manganese +70.5%
Contains more Potassium +72.7%
Contains less Sodium -76.5%
Tahini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 128% 336% 68% 314% 37% 15% 126% 537% 190% 188%
Chestnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 65% 39% 43% 64% 4% 7% 158% 112% 0%
Contains more Calcium +826.1%
Contains more Iron +417.3%
Contains more Magnesium +75.9%
Contains more Phosphorus +639.4%
Contains more Zinc +1748%
Contains more Copper +241.1%
Contains more Manganese +70.5%
Contains more Potassium +72.7%
Contains less Sodium -76.5%

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
Chestnut
Chestnut
Contains more Vitamin A +294.1%
Contains more Vitamin B1 +724.3%
Contains more Vitamin B2 +354.8%
Contains more Vitamin B3 +645.6%
Contains more Vitamin B5 +119.3%
Contains more Folate +157.9%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +56.4%
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%
Chestnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 89% 37% 24% 14% 19% 54% 29% 0% 0%
Contains more Vitamin A +294.1%
Contains more Vitamin B1 +724.3%
Contains more Vitamin B2 +354.8%
Contains more Vitamin B3 +645.6%
Contains more Vitamin B5 +119.3%
Contains more Folate +157.9%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +56.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tahini
Tahini
3
:
2
Chestnut
Chestnut
Contains more Protein +750%
Contains more Fats +3795.7%
Contains more Other +604.2%
Contains more Carbs +31%
Contains more Water +2134.4%
Tahini
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 g
Chestnut
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
Contains more Protein +750%
Contains more Fats +3795.7%
Contains more Other +604.2%
Contains more Carbs +31%
Contains more Water +2134.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tahini
Tahini
2
:
1
Chestnut
Chestnut
Contains more Monounsaturated Fat +4165.1%
Contains more Polyunsaturated fat +4223.7%
Contains less Saturated Fat -96.5%
Tahini
15% 40% 46%
Saturated Fat: 7.529 g
Monounsaturated Fat: 20.302 g
Polyunsaturated fat: 23.564 g
Chestnut
20% 37% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.476 g
Polyunsaturated fat: 0.545 g
Contains more Monounsaturated Fat +4165.1%
Contains more Polyunsaturated fat +4223.7%
Contains less Saturated Fat -96.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tahini Chestnut
Lower in Glycemic Index ok
Lower in price ok
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

All nutrients comparison - raw data values

Nutrient Tahini Chestnut Opinion
Net carbs 11.89g 27.76g Chestnut
Protein 17g 2g Tahini
Fats 53.76g 1.38g Tahini
Carbs 21.19g 27.76g Chestnut
Calories 595kcal 131kcal Tahini
Sugar 0.49g Chestnut
Fiber 9.3g Tahini
Calcium 426mg 46mg Tahini
Iron 8.95mg 1.73mg Tahini
Magnesium 95mg 54mg Tahini
Phosphorus 732mg 99mg Tahini
Potassium 414mg 715mg Chestnut
Sodium 115mg 27mg Chestnut
Zinc 4.62mg 0.25mg Tahini
Copper 1.61mg 0.472mg Tahini
Manganese 1.456mg 0.854mg Tahini
Selenium 34.4µg Tahini
Vitamin A 67IU 17IU Tahini
Vitamin A RAE 3µg 1µg Tahini
Vitamin E 0.25mg Tahini
Vitamin C 0mg 26.7mg Chestnut
Vitamin B1 1.22mg 0.148mg Tahini
Vitamin B2 0.473mg 0.104mg Tahini
Vitamin B3 5.45mg 0.731mg Tahini
Vitamin B5 0.693mg 0.316mg Tahini
Vitamin B6 0.149mg 0.233mg Chestnut
Folate 98µg 38µg Tahini
Tryptophan 0.372mg 0.022mg Tahini
Threonine 0.706mg 0.071mg Tahini
Isoleucine 0.731mg 0.079mg Tahini
Leucine 1.302mg 0.118mg Tahini
Lysine 0.545mg 0.118mg Tahini
Methionine 0.561mg 0.047mg Tahini
Phenylalanine 0.901mg 0.084mg Tahini
Valine 0.95mg 0.112mg Tahini
Histidine 0.5mg 0.055mg Tahini
Saturated Fat 7.529g 0.26g Chestnut
Monounsaturated Fat 20.302g 0.476g Tahini
Polyunsaturated fat 23.564g 0.545g Tahini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tahini Chestnut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
22%
Chestnut
Minerals Daily Need Coverage Score
194%
Tahini
50%
Chestnut

Comparison summary

Which food is lower in glycemic index?
Tahini
Tahini is lower in glycemic index (difference - 54)
Which food is cheaper?
Tahini
Tahini is cheaper (difference - $3)
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?
Chestnut
Chestnut is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Chestnut
Chestnut contains less Sodium (difference - 88mg)
Which food is lower in Saturated Fat?
Chestnut
Chestnut is lower in Saturated Fat (difference - 7.269g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.