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  6. Tahini vs. Pine nuts

Tahini vs. Pine nuts — In-Depth Nutrition Comparison

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Summary of differences between Tahini and Pine nuts

  • Tahini has more Vitamin B1, Selenium, Iron, Calcium, Copper, and Phosphorus, however, Pine nuts are higher in Manganese, Vitamin E , Vitamin K, and Magnesium.
  • Pine nuts covers your daily need of Manganese 319% more than Tahini.
  • Tahini has 49 times more Selenium than Pine nuts. While Tahini has 34.4µg of Selenium, Pine nuts have only 0.7µg.

These are the specific foods used in this comparison Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) and Nuts, pine nuts, dried.

Infographic

Tahini vs Pine 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
5
:
5
Pine nuts
Pine nuts
Contains more Calcium +2562.5%
Contains more Iron +61.8%
Contains more Phosphorus +27.3%
Contains more Copper +21.6%
Contains more Selenium +4814.3%
Contains more Magnesium +164.2%
Contains more Potassium +44.2%
Contains less Sodium -98.3%
Contains more Zinc +39.6%
Contains more Manganese +504.5%
Tahini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 128% 336% 68% 314% 37% 15% 126% 537% 190% 188%
Pine nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 208% 180% 247% 53% 1% 176% 442% 1149% 4%
Contains more Calcium +2562.5%
Contains more Iron +61.8%
Contains more Phosphorus +27.3%
Contains more Copper +21.6%
Contains more Selenium +4814.3%
Contains more Magnesium +164.2%
Contains more Potassium +44.2%
Contains less Sodium -98.3%
Contains more Zinc +39.6%
Contains more Manganese +504.5%

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
7
:
3
Pine nuts
Pine nuts
Contains more Vitamin A +131%
Contains more Vitamin B1 +235.2%
Contains more Vitamin B2 +108.4%
Contains more Vitamin B3 +24.2%
Contains more Vitamin B5 +121.4%
Contains more Vitamin B6 +58.5%
Contains more Folate +188.2%
Contains more Vitamin E +3632%
Contains more Vitamin C +∞%
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%
Pine nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 187% 0% 3% 91% 53% 83% 19% 22% 26% 0% 135%
Contains more Vitamin A +131%
Contains more Vitamin B1 +235.2%
Contains more Vitamin B2 +108.4%
Contains more Vitamin B3 +24.2%
Contains more Vitamin B5 +121.4%
Contains more Vitamin B6 +58.5%
Contains more Folate +188.2%
Contains more Vitamin E +3632%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tahini
Tahini
4
:
1
Pine nuts
Pine nuts
Contains more Protein +24.2%
Contains more Carbs +62%
Contains more Water +33.8%
Contains more Other +93.8%
Contains more Fats +27.2%
Tahini
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 g
Pine nuts
14% 68% 13% 2% 3%
Protein: 13.69 g
Fats: 68.37 g
Carbs: 13.08 g
Water: 2.28 g
Other: 2.58 g
Contains more Protein +24.2%
Contains more Carbs +62%
Contains more Water +33.8%
Contains more Other +93.8%
Contains more Fats +27.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tahini
Tahini
1
:
2
Pine nuts
Pine nuts
Contains less Saturated Fat -34.9%
Contains more Polyunsaturated fat +44.6%
Equal in Monounsaturated Fat - 18.764
Tahini
15% 40% 46%
Saturated Fat: 7.529 g
Monounsaturated Fat: 20.302 g
Polyunsaturated fat: 23.564 g
Pine nuts
8% 33% 59%
Saturated Fat: 4.899 g
Monounsaturated Fat: 18.764 g
Polyunsaturated fat: 34.071 g
Contains less Saturated Fat -34.9%
Contains more Polyunsaturated fat +44.6%
Equal in Monounsaturated Fat - 18.764

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tahini Pine nuts Opinion
Net carbs 11.89g 9.38g Tahini
Protein 17g 13.69g Tahini
Fats 53.76g 68.37g Pine nuts
Carbs 21.19g 13.08g Tahini
Calories 595kcal 673kcal Pine nuts
Starch 1.43g Pine nuts
Fructose 0.07g Pine nuts
Sugar 0.49g 3.59g Tahini
Fiber 9.3g 3.7g Tahini
Calcium 426mg 16mg Tahini
Iron 8.95mg 5.53mg Tahini
Magnesium 95mg 251mg Pine nuts
Phosphorus 732mg 575mg Tahini
Potassium 414mg 597mg Pine nuts
Sodium 115mg 2mg Pine nuts
Zinc 4.62mg 6.45mg Pine nuts
Copper 1.61mg 1.324mg Tahini
Manganese 1.456mg 8.802mg Pine nuts
Selenium 34.4µg 0.7µg Tahini
Vitamin A 67IU 29IU Tahini
Vitamin A RAE 3µg 1µg Tahini
Vitamin E 0.25mg 9.33mg Pine nuts
Vitamin C 0mg 0.8mg Pine nuts
Vitamin B1 1.22mg 0.364mg Tahini
Vitamin B2 0.473mg 0.227mg Tahini
Vitamin B3 5.45mg 4.387mg Tahini
Vitamin B5 0.693mg 0.313mg Tahini
Vitamin B6 0.149mg 0.094mg Tahini
Folate 98µg 34µg Tahini
Vitamin K 0µg 53.9µg Pine nuts
Tryptophan 0.372mg 0.107mg Tahini
Threonine 0.706mg 0.37mg Tahini
Isoleucine 0.731mg 0.542mg Tahini
Leucine 1.302mg 0.991mg Tahini
Lysine 0.545mg 0.54mg Tahini
Methionine 0.561mg 0.259mg Tahini
Phenylalanine 0.901mg 0.524mg Tahini
Valine 0.95mg 0.687mg Tahini
Histidine 0.5mg 0.341mg Tahini
Saturated Fat 7.529g 4.899g Pine nuts
Monounsaturated Fat 20.302g 18.764g Tahini
Polyunsaturated fat 23.564g 34.071g Pine nuts
Omega-6 - Eicosadienoic acid 0.404g Pine nuts
Omega-6 - Gamma-linoleic acid 0.052g Pine nuts
Omega-3 - ALA 0.112g Pine nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tahini Pine 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
51%
Pine nuts
Minerals Daily Need Coverage Score
194%
Tahini
246%
Pine nuts

Comparison summary

Which food is lower in Sugar?
Tahini
Tahini is lower in Sugar (difference - 3.1g)
Which food is richer in vitamins?
Tahini
Tahini is relatively richer in vitamins
Which food contains less Sodium?
Pine nuts
Pine nuts contains less Sodium (difference - 113mg)
Which food is lower in Saturated Fat?
Pine nuts
Pine nuts is lower in Saturated Fat (difference - 2.63g)
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 ($)
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.

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. Pine nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/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.