Almonds vs. Tahini — In-Depth Nutrition Comparison
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What are the differences between almonds and tahini?
- Almonds are higher in vitamin E, vitamin B2, magnesium, and manganese, yet tahini is higher in vitamin B1, iron, copper, selenium, and phosphorus.
- Almonds' daily need coverage for vitamin E is 169% more.
- Almonds have 3 times more magnesium than tahini. While almonds have 270mg of magnesium, tahini has only 95mg.
- The amount of saturated fat in almonds is lower.
We used Nuts, almonds and Seeds, sesame butter, tahini, from roasted, and toasted kernels (most common type) 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 more MagnesiumMagnesium | +184.2% |
| Contains more PotassiumPotassium | +77.1% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +49.7% |
| Contains more CalciumCalcium | +58.4% |
| Contains more IronIron | +141.2% |
| Contains more CopperCopper | +56.2% |
| Contains more ZincZinc | +48.1% |
| Contains more PhosphorusPhosphorus | +52.2% |
| Contains more SeleniumSelenium | +739% |
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.
| Contains more Vitamin EVitamin E | +10152% |
| Contains more Vitamin B2Vitamin B2 | +140.6% |
| Contains more CholineCholine | +101.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +495.1% |
| Contains more Vitamin B3Vitamin B3 | +50.6% |
| Contains more Vitamin B5Vitamin B5 | +47.1% |
| Contains more FolateFolate | +122.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 0.25mg | 169% |
| Vitamin B1 | 0.205mg | 1.22mg | 85% |
| Polyunsaturated fat | 12.329g | 23.564g | 75% |
| Iron | 3.71mg | 8.95mg | 66% |
| Copper | 1.031mg | 1.61mg | 64% |
| Selenium | 4.1µg | 34.4µg | 55% |
| Vitamin B2 | 1.138mg | 0.473mg | 51% |
| Magnesium | 270mg | 95mg | 42% |
| Phosphorus | 481mg | 732mg | 36% |
| Manganese | 2.179mg | 1.456mg | 31% |
| Monounsaturated fat | 31.551g | 20.302g | 28% |
| Saturated fat | 3.802g | 7.529g | 17% |
| Calcium | 269mg | 426mg | 16% |
| Folate | 44µg | 98µg | 14% |
| Zinc | 3.12mg | 4.62mg | 14% |
| Fiber | 12.5g | 9.3g | 13% |
| Vitamin B3 | 3.618mg | 5.45mg | 11% |
| Potassium | 733mg | 414mg | 9% |
| Protein | 21.15g | 17g | 8% |
| Fats | 49.93g | 53.76g | 6% |
| Sodium | 1mg | 115mg | 5% |
| Choline | 52.1mg | 25.8mg | 5% |
| Vitamin B5 | 0.471mg | 0.693mg | 4% |
| Calories | 579kcal | 595kcal | 1% |
| Vitamin B6 | 0.137mg | 0.149mg | 1% |
| Carbs | 21.55g | 21.19g | 0% |
| Net carbs | 9.05g | 11.89g | N/A |
| Sugar | 4.35g | 0.49g | N/A |
| Starch | 0.72g | 0% | |
| Vitamin A | 0µg | 3µg | 0% |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.211mg | 0.372mg | 0% |
| Threonine | 0.601mg | 0.706mg | 0% |
| Isoleucine | 0.751mg | 0.731mg | 0% |
| Leucine | 1.473mg | 1.302mg | 0% |
| Lysine | 0.568mg | 0.545mg | 0% |
| Methionine | 0.157mg | 0.561mg | 0% |
| Phenylalanine | 1.132mg | 0.901mg | 0% |
| Valine | 0.855mg | 0.95mg | 0% |
| Histidine | 0.539mg | 0.5mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +24.4% |
| Contains more WaterWater | +44.6% |
| Contains more OtherOther | +68.9% |
~equal in
Fats
~53.76g
~equal in
Carbs
~21.19g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -49.5% |
| Contains more Mono. FatMonounsaturated fat | +55.4% |
| Contains more Poly. FatPolyunsaturated fat | +91.1% |
