Tahini vs. Brazil nut — In-Depth Nutrition Comparison
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The main differences between Tahini and Brazil nut
- Tahini is richer in Iron, Vitamin B1, Vitamin B2, Vitamin B3, Calcium, and Folate, yet Brazil nut is richer in Selenium, Magnesium, and Vitamin E .
- Daily need coverage for Selenium from Brazil nut is 3423% higher.
- Tahini contains 18 times more Vitamin B3 than Brazil nut. Tahini contains 5.45mg of Vitamin B3, while Brazil nut contains 0.295mg.
- Tahini contains less Saturated Fat.
Food types used in this article are Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) and Nuts, brazilnuts, dried, unblanched.
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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
+166.3%
Contains
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Iron
+268.3%
Contains
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Zinc
+13.8%
Contains
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Manganese
+19.1%
Contains
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Magnesium
+295.8%
Contains
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Potassium
+59.2%
Contains
less
Sodium
-97.4%
Contains
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Selenium
+5472.7%
Equal in Phosphorus - 725
Equal in Copper - 1.743
Contains
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Calcium
+166.3%
Contains
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Iron
+268.3%
Contains
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Zinc
+13.8%
Contains
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Manganese
+19.1%
Contains
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Magnesium
+295.8%
Contains
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Potassium
+59.2%
Contains
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Sodium
-97.4%
Contains
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Selenium
+5472.7%
Equal in Phosphorus - 725
Equal in Copper - 1.743
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.
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+97.7%
Contains
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Vitamin B2
+1251.4%
Contains
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Vitamin B3
+1747.5%
Contains
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Vitamin B5
+276.6%
Contains
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Vitamin B6
+47.5%
Contains
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Folate
+345.5%
Contains
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Vitamin E
+2160%
Contains
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Vitamin C
+∞%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+97.7%
Contains
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Vitamin B2
+1251.4%
Contains
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Vitamin B3
+1747.5%
Contains
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Vitamin B5
+276.6%
Contains
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Vitamin B6
+47.5%
Contains
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Folate
+345.5%
Contains
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Vitamin E
+2160%
Contains
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Vitamin C
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+18.7%
Contains
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Carbs
+80.5%
Contains
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Other
+46.2%
Contains
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Fats
+24.8%
Contains
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Water
+12.1%
Protein:
17 g
Fats:
53.76 g
Carbs:
21.19 g
Water:
3.05 g
Other:
5 g
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
Contains
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Protein
+18.7%
Contains
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Carbs
+80.5%
Contains
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Other
+46.2%
Contains
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Fats
+24.8%
Contains
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Water
+12.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-53.3%
Contains
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Monounsaturated Fat
+17.6%
Equal in Polyunsaturated fat - 24.399
Saturated Fat:
7.529 g
Monounsaturated Fat:
20.302 g
Polyunsaturated fat:
23.564 g
Saturated Fat:
16.134 g
Monounsaturated Fat:
23.879 g
Polyunsaturated fat:
24.399 g
Contains
less
Saturated Fat
-53.3%
Contains
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Monounsaturated Fat
+17.6%
Equal in Polyunsaturated fat - 24.399
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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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 11.89g | 4.24g |
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| Protein | 17g | 14.32g |
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| Fats | 53.76g | 67.1g |
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| Carbs | 21.19g | 11.74g |
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| Calories | 595kcal | 659kcal |
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| Starch | 0.25g |
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| Sugar | 0.49g | 2.33g |
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| Fiber | 9.3g | 7.5g |
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| Calcium | 426mg | 160mg |
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| Iron | 8.95mg | 2.43mg |
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| Magnesium | 95mg | 376mg |
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| Phosphorus | 732mg | 725mg |
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| Potassium | 414mg | 659mg |
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| Sodium | 115mg | 3mg |
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| Zinc | 4.62mg | 4.06mg |
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| Copper | 1.61mg | 1.743mg |
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| Manganese | 1.456mg | 1.223mg |
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| Selenium | 34.4µg | 1917µg |
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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 | 5.65mg |
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| Vitamin C | 0mg | 0.7mg |
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| Vitamin B1 | 1.22mg | 0.617mg |
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| Vitamin B2 | 0.473mg | 0.035mg |
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| Vitamin B3 | 5.45mg | 0.295mg |
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| Vitamin B5 | 0.693mg | 0.184mg |
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| Vitamin B6 | 0.149mg | 0.101mg |
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| Folate | 98µg | 22µg |
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| Tryptophan | 0.372mg | 0.135mg |
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| Threonine | 0.706mg | 0.365mg |
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| Isoleucine | 0.731mg | 0.518mg |
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| Leucine | 1.302mg | 1.19mg |
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| Lysine | 0.545mg | 0.49mg |
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| Methionine | 0.561mg | 1.124mg |
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| Phenylalanine | 0.901mg | 0.639mg |
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| Valine | 0.95mg | 0.76mg |
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| Histidine | 0.5mg | 0.409mg |
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| Saturated Fat | 7.529g | 16.134g |
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| Monounsaturated Fat | 20.302g | 23.879g |
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| Polyunsaturated fat | 23.564g | 24.399g |
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| Omega-6 - Linoleic acid | 23.859g |
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| Omega-6 - Gamma-linoleic acid | 0.018g |
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| Omega-3 - ALA | 0.018g |
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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%
28%
Minerals Daily Need Coverage Score
194%
1208%
Comparison summary
Which food is lower in Sugar?
Tahini is lower in Sugar (difference - 1.84g)
Which food is lower in Saturated Fat?
Tahini is lower in Saturated Fat (difference - 8.605g)
Which food is lower in glycemic index?
Tahini is lower in glycemic index (difference - 10)
Which food is cheaper?
Tahini is cheaper (difference - $3.4)
Which food is richer in vitamins?
Tahini is relatively richer in vitamins
Which food contains less Sodium?
Brazil nut contains less Sodium (difference - 112mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.