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  6. Tahini vs. Hazelnut

Tahini vs. Hazelnut — In-Depth Nutrition Comparison

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What are the main differences between Tahini and Hazelnut?

  • Tahini is richer in Phosphorus, Selenium, Iron, Vitamin B1, Calcium, Vitamin B2, and Vitamin B3, yet Hazelnut is richer in Manganese, Vitamin E , and Vitamin B6.
  • Hazelnut's daily need coverage for Manganese is 205% higher.
  • Tahini has 14 times more Selenium than Hazelnut. Tahini has 34.4µg of Selenium, while Hazelnut has 2.4µg.

We used Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) and Nuts, hazelnuts or filberts types in this comparison.

Infographic

Tahini vs Hazelnut 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
5
:
5
Hazelnut
Hazelnut
Contains more Calcium +273.7%
Contains more Iron +90.4%
Contains more Phosphorus +152.4%
Contains more Zinc +88.6%
Contains more Selenium +1333.3%
Contains more Magnesium +71.6%
Contains more Potassium +64.3%
Contains less Sodium -100%
Contains more Manganese +324.1%
Equal in Copper - 1.725
Tahini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 128% 336% 68% 314% 37% 15% 126% 537% 190% 188%
Hazelnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Contains more Calcium +273.7%
Contains more Iron +90.4%
Contains more Phosphorus +152.4%
Contains more Zinc +88.6%
Contains more Selenium +1333.3%
Contains more Magnesium +71.6%
Contains more Potassium +64.3%
Contains less Sodium -100%
Contains more Manganese +324.1%
Equal in Copper - 1.725

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
4
:
6
Hazelnut
Hazelnut
Contains more Vitamin A +235%
Contains more Vitamin B1 +89.7%
Contains more Vitamin B2 +318.6%
Contains more Vitamin B3 +202.8%
Contains more Vitamin E +5912%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +32.5%
Contains more Vitamin B6 +277.9%
Contains more Folate +15.3%
Contains more Vitamin K +∞%
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%
Hazelnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 36%
Contains more Vitamin A +235%
Contains more Vitamin B1 +89.7%
Contains more Vitamin B2 +318.6%
Contains more Vitamin B3 +202.8%
Contains more Vitamin E +5912%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +32.5%
Contains more Vitamin B6 +277.9%
Contains more Folate +15.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tahini
Tahini
3
:
2
Hazelnut
Hazelnut
Contains more Protein +13.7%
Contains more Carbs +26.9%
Contains more Other +118.3%
Contains more Fats +13%
Contains more Water +74.1%
Tahini
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 g
Hazelnut
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more Protein +13.7%
Contains more Carbs +26.9%
Contains more Other +118.3%
Contains more Fats +13%
Contains more Water +74.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tahini
Tahini
1
:
2
Hazelnut
Hazelnut
Contains more Polyunsaturated fat +197.5%
Contains less Saturated Fat -40.7%
Contains more Monounsaturated Fat +124.9%
Tahini
15% 40% 46%
Saturated Fat: 7.529 g
Monounsaturated Fat: 20.302 g
Polyunsaturated fat: 23.564 g
Hazelnut
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
Contains more Polyunsaturated fat +197.5%
Contains less Saturated Fat -40.7%
Contains more Monounsaturated Fat +124.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tahini Hazelnut Opinion
Net carbs 11.89g 7g Tahini
Protein 17g 14.95g Tahini
Fats 53.76g 60.75g Hazelnut
Carbs 21.19g 16.7g Tahini
Calories 595kcal 628kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g Hazelnut
Sugar 0.49g 4.34g Tahini
Fiber 9.3g 9.7g Hazelnut
Calcium 426mg 114mg Tahini
Iron 8.95mg 4.7mg Tahini
Magnesium 95mg 163mg Hazelnut
Phosphorus 732mg 290mg Tahini
Potassium 414mg 680mg Hazelnut
Sodium 115mg 0mg Hazelnut
Zinc 4.62mg 2.45mg Tahini
Copper 1.61mg 1.725mg Hazelnut
Manganese 1.456mg 6.175mg Hazelnut
Selenium 34.4µg 2.4µg Tahini
Vitamin A 67IU 20IU Tahini
Vitamin A RAE 3µg 1µg Tahini
Vitamin E 0.25mg 15.03mg Hazelnut
Vitamin C 0mg 6.3mg Hazelnut
Vitamin B1 1.22mg 0.643mg Tahini
Vitamin B2 0.473mg 0.113mg Tahini
Vitamin B3 5.45mg 1.8mg Tahini
Vitamin B5 0.693mg 0.918mg Hazelnut
Vitamin B6 0.149mg 0.563mg Hazelnut
Folate 98µg 113µg Hazelnut
Vitamin K 0µg 14.2µg Hazelnut
Tryptophan 0.372mg 0.193mg Tahini
Threonine 0.706mg 0.497mg Tahini
Isoleucine 0.731mg 0.545mg Tahini
Leucine 1.302mg 1.063mg Tahini
Lysine 0.545mg 0.42mg Tahini
Methionine 0.561mg 0.221mg Tahini
Phenylalanine 0.901mg 0.663mg Tahini
Valine 0.95mg 0.701mg Tahini
Histidine 0.5mg 0.432mg Tahini
Saturated Fat 7.529g 4.464g Hazelnut
Monounsaturated Fat 20.302g 45.652g Hazelnut
Polyunsaturated fat 23.564g 7.92g Tahini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tahini Hazelnut
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
71%
Hazelnut
Minerals Daily Need Coverage Score
194%
Tahini
197%
Hazelnut

Comparison summary

Which food is lower in Sugar?
Tahini
Tahini is lower in Sugar (difference - 3.85g)
Which food is lower in glycemic index?
Tahini
Tahini is lower in glycemic index (difference - 15)
Which food is cheaper?
Tahini
Tahini is cheaper (difference - $3.2)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 115mg)
Which food is lower in Saturated Fat?
Hazelnut
Hazelnut is lower in Saturated Fat (difference - 3.065g)
Which food contains less Cholesterol?
?
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.
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.

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.