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Almond vs. Tahini — In-Depth Nutrition Comparison

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What are the differences between Almond and Tahini?

  • Almond is higher in Vitamin E , Vitamin B2, Magnesium, and Manganese, yet Tahini is higher in Vitamin B1, Iron, Copper, Selenium, and Phosphorus.
  • Almond's daily need coverage for Vitamin E is 169% more.
  • Almond has 3 times more Magnesium than Tahini. While Almond has 270mg of Magnesium, Tahini has only 95mg.
  • The amount of Saturated Fat in Almond is lower.

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

Infographic

Almond vs Tahini infographic
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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.
Almond
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Tahini
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 68% 128% 37% 336% 537% 126% 314% 15% 190% 188%
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.
Almond
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Tahini
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 5% 0% 305% 109% 102% 42% 34% 0% 0% 74% 14%
Contains more Vitamin E Vitamin E +10152%
Contains more Vitamin B2Vitamin B2 +140.6%
Contains more CholineCholine +101.9%
Contains more Vitamin AVitamin A +3250%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.149mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
3
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Tahini
2
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 g
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
Almond
2
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Tahini
1
15% 40% 46%
Saturated Fat: Sat. Fat 7.529 g
Monounsaturated Fat: Mono. Fat 20.302 g
Polyunsaturated fat: Poly. Fat 23.564 g
Contains less Sat. FatSaturated Fat -49.5%
Contains more Mono. FatMonounsaturated Fat +55.4%
Contains more Poly. FatPolyunsaturated fat +91.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond Tahini
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 Almond Tahini Opinion
Calories 579kcal 595kcal Tahini
Protein 21.15g 17g Almond
Fats 49.93g 53.76g Tahini
Net carbs 9.05g 11.89g Tahini
Carbs 21.55g 21.19g Almond
Magnesium 270mg 95mg Almond
Calcium 269mg 426mg Tahini
Potassium 733mg 414mg Almond
Iron 3.71mg 8.95mg Tahini
Sugar 4.35g 0.49g Tahini
Fiber 12.5g 9.3g Almond
Copper 1.031mg 1.61mg Tahini
Zinc 3.12mg 4.62mg Tahini
Starch 0.72g Almond
Phosphorus 481mg 732mg Tahini
Sodium 1mg 115mg Almond
Vitamin A 2IU 67IU Tahini
Vitamin A RAE 0µg 3µg Tahini
Vitamin E 25.63mg 0.25mg Almond
Manganese 2.179mg 1.456mg Almond
Selenium 4.1µg 34.4µg Tahini
Vitamin B1 0.205mg 1.22mg Tahini
Vitamin B2 1.138mg 0.473mg Almond
Vitamin B3 3.618mg 5.45mg Tahini
Vitamin B5 0.471mg 0.693mg Tahini
Vitamin B6 0.137mg 0.149mg Tahini
Folate 44µg 98µg Tahini
Trans Fat 0.015g Tahini
Choline 52.1mg 25.8mg Almond
Saturated Fat 3.802g 7.529g Almond
Monounsaturated Fat 31.551g 20.302g Almond
Polyunsaturated fat 12.329g 23.564g Tahini
Tryptophan 0.211mg 0.372mg Tahini
Threonine 0.601mg 0.706mg Tahini
Isoleucine 0.751mg 0.731mg Almond
Leucine 1.473mg 1.302mg Almond
Lysine 0.568mg 0.545mg Almond
Methionine 0.157mg 0.561mg Tahini
Phenylalanine 1.132mg 0.901mg Almond
Valine 0.855mg 0.95mg Tahini
Histidine 0.539mg 0.5mg Almond
Fructose 0.11g Almond
Omega-3 - ALA 0.003g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Tahini
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
78%
Almond
53%
Tahini
Minerals Daily Need Coverage Score
142%
Almond
194%
Tahini

Comparison summary

Which food is lower in Sugar?
Tahini
Tahini is lower in Sugar (difference - 3.86g)
Which food is lower in glycemic index?
Tahini
Tahini is lower in glycemic index (difference - 0)
Which food is cheaper?
Tahini
Tahini is cheaper (difference - $2.4)
Which food is richer in minerals?
Tahini
Tahini is relatively richer in minerals
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 114mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 3.727g)
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. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Tahini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170189/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.