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  6. Tahini vs. Pecan

Tahini vs. Pecan — In-Depth Nutrition Comparison

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How are Tahini and Pecan different?

  • Tahini is richer in Iron, Phosphorus, Selenium, Vitamin B1, Copper, Calcium, Vitamin B3, Vitamin B2, and Folate, while Pecan is higher in Manganese.
  • Pecan covers your daily need of Manganese 132% more than Tahini.
  • Tahini contains 9 times more Selenium than Pecan. Tahini contains 34.4µg of Selenium, while Pecan contains 3.8µg.

Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) and Nuts, pecans types were used in this article.

Infographic

Tahini vs Pecan 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
7
:
3
Pecan
Pecan
Contains more Calcium +508.6%
Contains more Iron +253.8%
Contains more Phosphorus +164.3%
Contains more Copper +34.2%
Contains more Selenium +805.3%
Contains more Magnesium +27.4%
Contains less Sodium -100%
Contains more Manganese +209.1%
Equal in Potassium - 410
Equal in Zinc - 4.53
Tahini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 128% 336% 68% 314% 37% 15% 126% 537% 190% 188%
Pecan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 95% 87% 119% 37% 0% 124% 400% 587% 21%
Contains more Calcium +508.6%
Contains more Iron +253.8%
Contains more Phosphorus +164.3%
Contains more Copper +34.2%
Contains more Selenium +805.3%
Contains more Magnesium +27.4%
Contains less Sodium -100%
Contains more Manganese +209.1%
Equal in Potassium - 410
Equal in Zinc - 4.53

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
5
:
5
Pecan
Pecan
Contains more Vitamin A +19.6%
Contains more Vitamin B1 +84.8%
Contains more Vitamin B2 +263.8%
Contains more Vitamin B3 +367%
Contains more Folate +345.5%
Contains more Vitamin E +460%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +24.5%
Contains more Vitamin B6 +40.9%
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%
Pecan
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 28% 0% 4% 166% 30% 22% 52% 49% 17% 0% 9%
Contains more Vitamin A +19.6%
Contains more Vitamin B1 +84.8%
Contains more Vitamin B2 +263.8%
Contains more Vitamin B3 +367%
Contains more Folate +345.5%
Contains more Vitamin E +460%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +24.5%
Contains more Vitamin B6 +40.9%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tahini
Tahini
3
:
2
Pecan
Pecan
Contains more Protein +85.4%
Contains more Carbs +52.9%
Contains more Other +237.8%
Contains more Fats +33.9%
Contains more Water +15.4%
Tahini
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 g
Pecan
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Contains more Protein +85.4%
Contains more Carbs +52.9%
Contains more Other +237.8%
Contains more Fats +33.9%
Contains more Water +15.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tahini
Tahini
1
:
2
Pecan
Pecan
Contains less Saturated Fat -17.9%
Contains more Monounsaturated Fat +101%
Equal in Polyunsaturated fat - 21.614
Tahini
15% 40% 46%
Saturated Fat: 7.529 g
Monounsaturated Fat: 20.302 g
Polyunsaturated fat: 23.564 g
Pecan
9% 59% 32%
Saturated Fat: 6.18 g
Monounsaturated Fat: 40.801 g
Polyunsaturated fat: 21.614 g
Contains less Saturated Fat -17.9%
Contains more Monounsaturated Fat +101%
Equal in Polyunsaturated fat - 21.614

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tahini Pecan Opinion
Net carbs 11.89g 4.26g Tahini
Protein 17g 9.17g Tahini
Fats 53.76g 71.97g Pecan
Carbs 21.19g 13.86g Tahini
Calories 595kcal 691kcal Pecan
Starch 0.46g Pecan
Fructose 0.04g Pecan
Sugar 0.49g 3.97g Tahini
Fiber 9.3g 9.6g Pecan
Calcium 426mg 70mg Tahini
Iron 8.95mg 2.53mg Tahini
Magnesium 95mg 121mg Pecan
Phosphorus 732mg 277mg Tahini
Potassium 414mg 410mg Tahini
Sodium 115mg 0mg Pecan
Zinc 4.62mg 4.53mg Tahini
Copper 1.61mg 1.2mg Tahini
Manganese 1.456mg 4.5mg Pecan
Selenium 34.4µg 3.8µg Tahini
Vitamin A 67IU 56IU Tahini
Vitamin A RAE 3µg 3µg
Vitamin E 0.25mg 1.4mg Pecan
Vitamin C 0mg 1.1mg Pecan
Vitamin B1 1.22mg 0.66mg Tahini
Vitamin B2 0.473mg 0.13mg Tahini
Vitamin B3 5.45mg 1.167mg Tahini
Vitamin B5 0.693mg 0.863mg Pecan
Vitamin B6 0.149mg 0.21mg Pecan
Folate 98µg 22µg Tahini
Vitamin K 0µg 3.5µg Pecan
Tryptophan 0.372mg 0.093mg Tahini
Threonine 0.706mg 0.306mg Tahini
Isoleucine 0.731mg 0.336mg Tahini
Leucine 1.302mg 0.598mg Tahini
Lysine 0.545mg 0.287mg Tahini
Methionine 0.561mg 0.183mg Tahini
Phenylalanine 0.901mg 0.426mg Tahini
Valine 0.95mg 0.411mg Tahini
Histidine 0.5mg 0.262mg Tahini
Saturated Fat 7.529g 6.18g Pecan
Monounsaturated Fat 20.302g 40.801g Pecan
Polyunsaturated fat 23.564g 21.614g Tahini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tahini Pecan
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
31%
Pecan
Minerals Daily Need Coverage Score
194%
Tahini
149%
Pecan

Comparison summary

Which food is lower in Sugar?
Tahini
Tahini is lower in Sugar (difference - 3.48g)
Which food is lower in glycemic index?
Tahini
Tahini is lower in glycemic index (difference - 10)
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 contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 115mg)
Which food is lower in Saturated Fat?
Pecan
Pecan is lower in Saturated Fat (difference - 1.349g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.