Tahini vs. Pistachio — In-Depth Nutrition Comparison
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What are the differences between Tahini and Pistachio?
- Tahini is higher in Iron, Selenium, Phosphorus, Copper, Calcium, Vitamin B1, Vitamin B3, Vitamin B2, and Zinc, yet Pistachio is higher in Vitamin B6.
- Pistachio's daily need coverage for Vitamin B6 is 119% more.
- Tahini has 5 times more Selenium than Pistachio. While Tahini has 34.4µg of Selenium, Pistachio has only 7µg.
We used Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) and Nuts, pistachio nuts, raw types in this article.
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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
+305.7%
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Iron
+128.3%
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Phosphorus
+49.4%
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Zinc
+110%
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Copper
+23.8%
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Manganese
+21.3%
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Selenium
+391.4%
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Magnesium
+27.4%
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Potassium
+147.6%
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Sodium
-99.1%
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Calcium
+305.7%
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Iron
+128.3%
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Phosphorus
+49.4%
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Zinc
+110%
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Copper
+23.8%
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Manganese
+21.3%
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Selenium
+391.4%
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Magnesium
+27.4%
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Potassium
+147.6%
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Sodium
-99.1%
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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Vitamin B1
+40.2%
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Vitamin B2
+195.6%
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Vitamin B3
+319.2%
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Vitamin B5
+33.3%
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Folate
+92.2%
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Vitamin A
+670.1%
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Vitamin E
+1044%
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Vitamin C
+∞%
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Vitamin B6
+1040.9%
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Vitamin B1
+40.2%
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Vitamin B2
+195.6%
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Vitamin B3
+319.2%
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Vitamin B5
+33.3%
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Folate
+92.2%
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Vitamin A
+670.1%
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Vitamin E
+1044%
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Vitamin C
+∞%
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Vitamin B6
+1040.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+18.6%
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Other
+67.8%
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Protein
+18.6%
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Carbs
+28.2%
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Water
+43.3%
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Fats
+18.6%
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Other
+67.8%
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Protein
+18.6%
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Carbs
+28.2%
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Water
+43.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Polyunsaturated fat
+63.9%
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Saturated Fat
-21.5%
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Monounsaturated Fat
+14.6%
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Polyunsaturated fat
+63.9%
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Saturated Fat
-21.5%
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Monounsaturated Fat
+14.6%
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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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 11.89g | 16.57g |
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| Protein | 17g | 20.16g |
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| Fats | 53.76g | 45.32g |
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| Carbs | 21.19g | 27.17g |
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| Calories | 595kcal | 560kcal |
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| Starch | 1.67g |
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| Fructose | 0.24g |
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| Sugar | 0.49g | 7.66g |
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| Fiber | 9.3g | 10.6g |
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| Calcium | 426mg | 105mg |
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| Iron | 8.95mg | 3.92mg |
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| Magnesium | 95mg | 121mg |
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| Phosphorus | 732mg | 490mg |
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| Potassium | 414mg | 1025mg |
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| Sodium | 115mg | 1mg |
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| Zinc | 4.62mg | 2.2mg |
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| Copper | 1.61mg | 1.3mg |
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| Manganese | 1.456mg | 1.2mg |
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| Selenium | 34.4µg | 7µg |
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| Vitamin A | 67IU | 516IU |
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| Vitamin A RAE | 3µg | 26µg |
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| Vitamin E | 0.25mg | 2.86mg |
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| Vitamin C | 0mg | 5.6mg |
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| Vitamin B1 | 1.22mg | 0.87mg |
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| Vitamin B2 | 0.473mg | 0.16mg |
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| Vitamin B3 | 5.45mg | 1.3mg |
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| Vitamin B5 | 0.693mg | 0.52mg |
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| Vitamin B6 | 0.149mg | 1.7mg |
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| Folate | 98µg | 51µg |
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| Tryptophan | 0.372mg | 0.251mg |
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| Threonine | 0.706mg | 0.684mg |
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| Isoleucine | 0.731mg | 0.917mg |
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| Leucine | 1.302mg | 1.604mg |
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| Lysine | 0.545mg | 1.138mg |
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| Methionine | 0.561mg | 0.36mg |
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| Phenylalanine | 0.901mg | 1.092mg |
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| Valine | 0.95mg | 1.249mg |
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| Histidine | 0.5mg | 0.512mg |
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| Saturated Fat | 7.529g | 5.907g |
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| Monounsaturated Fat | 20.302g | 23.257g |
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| Polyunsaturated fat | 23.564g | 14.38g |
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| Omega-6 - Linoleic acid | 14.091g |
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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%
71%
Minerals Daily Need Coverage Score
194%
125%
Comparison summary
Which food is lower in Sugar?
Tahini is lower in Sugar (difference - 7.17g)
Which food is lower in glycemic index?
Tahini is lower in glycemic index (difference - 28)
Which food is cheaper?
Tahini is cheaper (difference - $2.6)
Which food is richer in minerals?
Tahini is relatively richer in minerals
Which food contains less Sodium?
Pistachio contains less Sodium (difference - 114mg)
Which food is lower in Saturated Fat?
Pistachio is lower in Saturated Fat (difference - 1.622g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.