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  6. Tahini vs. Pili nuts

Tahini vs. Pili nuts — In-Depth Nutrition Comparison

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Differences between Tahini and Pili nuts

  • Tahini has more Copper, Iron, Vitamin B3, Vitamin B2, Calcium, Vitamin B1, and Phosphorus, while Pili nuts has more Magnesium, and Manganese.
  • Pili nuts' daily need coverage for Saturated Fat is 118% higher.
  • Pili nuts contain 11 times less Vitamin B3 than Tahini. Tahini contains 5.45mg of Vitamin B3, while Pili nuts contain 0.519mg.
  • The amount of Saturated Fat in Tahini is lower.

The food types used in this comparison are Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) and Nuts, pilinuts, dried.

Infographic

Tahini vs Pili nuts 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
6
:
4
Pili nuts
Pili nuts
Contains more Calcium +193.8%
Contains more Iron +153.5%
Contains more Phosphorus +27.3%
Contains more Zinc +55.6%
Contains more Copper +68.1%
Contains more Magnesium +217.9%
Contains more Potassium +22.5%
Contains less Sodium -97.4%
Contains more Manganese +58.9%
Tahini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 128% 336% 68% 314% 37% 15% 126% 537% 190% 188%
Pili nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 133% 216% 247% 45% 1% 81% 320% 302% 0%
Contains more Calcium +193.8%
Contains more Iron +153.5%
Contains more Phosphorus +27.3%
Contains more Zinc +55.6%
Contains more Copper +68.1%
Contains more Magnesium +217.9%
Contains more Potassium +22.5%
Contains less Sodium -97.4%
Contains more Manganese +58.9%

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
10
:
1
Pili nuts
Pili nuts
Contains more Vitamin A +63.4%
Contains more Vitamin B1 +33.6%
Contains more Vitamin B2 +408.6%
Contains more Vitamin B3 +950.1%
Contains more Vitamin B5 +44.7%
Contains more Vitamin B6 +29.6%
Contains more Folate +63.3%
Contains more Vitamin C +∞%
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%
Pili nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 2% 229% 22% 10% 29% 27% 45% 0% 0%
Contains more Vitamin A +63.4%
Contains more Vitamin B1 +33.6%
Contains more Vitamin B2 +408.6%
Contains more Vitamin B3 +950.1%
Contains more Vitamin B5 +44.7%
Contains more Vitamin B6 +29.6%
Contains more Folate +63.3%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tahini
Tahini
4
:
1
Pili nuts
Pili nuts
Contains more Protein +57.4%
Contains more Carbs +432.4%
Contains more Water +10.1%
Contains more Other +72.4%
Contains more Fats +48%
Equal in Water - 2.77
Tahini
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 g
Pili nuts
11% 80% 4% 3% 3%
Protein: 10.8 g
Fats: 79.55 g
Carbs: 3.98 g
Water: 2.77 g
Other: 2.9 g
Contains more Protein +57.4%
Contains more Carbs +432.4%
Contains more Water +10.1%
Contains more Other +72.4%
Contains more Fats +48%
Equal in Water - 2.77

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tahini
Tahini
2
:
1
Pili nuts
Pili nuts
Contains less Saturated Fat -75.9%
Contains more Polyunsaturated fat +209.8%
Contains more Monounsaturated Fat +83.4%
Tahini
15% 40% 46%
Saturated Fat: 7.529 g
Monounsaturated Fat: 20.302 g
Polyunsaturated fat: 23.564 g
Pili nuts
41% 49% 10%
Saturated Fat: 31.184 g
Monounsaturated Fat: 37.229 g
Polyunsaturated fat: 7.605 g
Contains less Saturated Fat -75.9%
Contains more Polyunsaturated fat +209.8%
Contains more Monounsaturated Fat +83.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tahini Pili nuts Opinion
Net carbs 11.89g 3.98g Tahini
Protein 17g 10.8g Tahini
Fats 53.76g 79.55g Pili nuts
Carbs 21.19g 3.98g Tahini
Calories 595kcal 719kcal Pili nuts
Sugar 0.49g Pili nuts
Fiber 9.3g Tahini
Calcium 426mg 145mg Tahini
Iron 8.95mg 3.53mg Tahini
Magnesium 95mg 302mg Pili nuts
Phosphorus 732mg 575mg Tahini
Potassium 414mg 507mg Pili nuts
Sodium 115mg 3mg Pili nuts
Zinc 4.62mg 2.97mg Tahini
Copper 1.61mg 0.958mg Tahini
Manganese 1.456mg 2.313mg Pili nuts
Selenium 34.4µg Tahini
Vitamin A 67IU 41IU Tahini
Vitamin A RAE 3µg 2µg Tahini
Vitamin E 0.25mg Tahini
Vitamin C 0mg 0.6mg Pili nuts
Vitamin B1 1.22mg 0.913mg Tahini
Vitamin B2 0.473mg 0.093mg Tahini
Vitamin B3 5.45mg 0.519mg Tahini
Vitamin B5 0.693mg 0.479mg Tahini
Vitamin B6 0.149mg 0.115mg Tahini
Folate 98µg 60µg Tahini
Tryptophan 0.372mg 0.189mg Tahini
Threonine 0.706mg 0.407mg Tahini
Isoleucine 0.731mg 0.483mg Tahini
Leucine 1.302mg 0.89mg Tahini
Lysine 0.545mg 0.369mg Tahini
Methionine 0.561mg 0.395mg Tahini
Phenylalanine 0.901mg 0.497mg Tahini
Valine 0.95mg 0.701mg Tahini
Histidine 0.5mg 0.255mg Tahini
Saturated Fat 7.529g 31.184g Tahini
Monounsaturated Fat 20.302g 37.229g Pili nuts
Polyunsaturated fat 23.564g 7.605g Tahini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tahini Pili nuts
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
30%
Pili nuts
Minerals Daily Need Coverage Score
194%
Tahini
139%
Pili nuts

Comparison summary

Which food is richer in minerals?
Tahini
Tahini is relatively richer in minerals
Which food is lower in Saturated Fat?
Tahini
Tahini is lower in Saturated Fat (difference - 23.655g)
Which food is richer in vitamins?
Tahini
Tahini is relatively richer in vitamins
Which food is lower in Sugar?
Pili nuts
Pili nuts is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Pili nuts
Pili nuts contains less Sodium (difference - 112mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pili nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170590/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.