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Cashew vs. Tahini — In-Depth Nutrition Comparison

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Summary of differences between Cashew and Tahini

  • Cashew has more Copper, Magnesium, and Vitamin K, however, Tahini is higher in Vitamin B1, Calcium, Vitamin B2, Iron, Vitamin B3, Selenium, and Fiber.
  • Tahini covers your daily need of Vitamin B1 66% more than Cashew.

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

Infographic

Cashew 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.
Cashew
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Tahini
4
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 +207.4%
Contains more PotassiumPotassium +59.4%
Contains more CopperCopper +36.3%
Contains more ZincZinc +25.1%
Contains less SodiumSodium -89.6%
Contains more ManganeseManganese +13.7%
Contains more CalciumCalcium +1051.4%
Contains more IronIron +34%
Contains more PhosphorusPhosphorus +23.4%
Contains more SeleniumSelenium +72.9%

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.
Cashew
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Tahini
6
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 CVitamin C +∞%
Contains more Vitamin E Vitamin E +260%
Contains more Vitamin B5Vitamin B5 +24.7%
Contains more Vitamin B6Vitamin B6 +179.9%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +188.4%
Contains more Vitamin B2Vitamin B2 +715.5%
Contains more Vitamin B3Vitamin B3 +413.2%
Contains more FolateFolate +292%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
3
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 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 CarbsCarbs +42.5%
Contains more WaterWater +70.5%
Contains more FatsFats +22.6%
Contains more OtherOther +96.9%
~equal in Protein ~17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
1
20% 60% 20%
Saturated Fat: Sat. Fat 7.783 g
Monounsaturated Fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Tahini
2
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 more Mono. FatMonounsaturated Fat +17.2%
Contains more Poly. FatPolyunsaturated fat +200.4%
~equal in Saturated Fat ~7.529g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Tahini Opinion
Calories 553kcal 595kcal Tahini
Protein 18.22g 17g Cashew
Fats 43.85g 53.76g Tahini
Vitamin C 0.5mg 0mg Cashew
Net carbs 26.89g 11.89g Cashew
Carbs 30.19g 21.19g Cashew
Magnesium 292mg 95mg Cashew
Calcium 37mg 426mg Tahini
Potassium 660mg 414mg Cashew
Iron 6.68mg 8.95mg Tahini
Sugar 5.91g 0.49g Tahini
Fiber 3.3g 9.3g Tahini
Copper 2.195mg 1.61mg Cashew
Zinc 5.78mg 4.62mg Cashew
Starch 23.49g Cashew
Phosphorus 593mg 732mg Tahini
Sodium 12mg 115mg Cashew
Vitamin A 0IU 67IU Tahini
Vitamin A RAE 0µg 3µg Tahini
Vitamin E 0.9mg 0.25mg Cashew
Manganese 1.655mg 1.456mg Cashew
Selenium 19.9µg 34.4µg Tahini
Vitamin B1 0.423mg 1.22mg Tahini
Vitamin B2 0.058mg 0.473mg Tahini
Vitamin B3 1.062mg 5.45mg Tahini
Vitamin B5 0.864mg 0.693mg Cashew
Vitamin B6 0.417mg 0.149mg Cashew
Vitamin K 34.1µg 0µg Cashew
Folate 25µg 98µg Tahini
Choline 25.8mg Tahini
Saturated Fat 7.783g 7.529g Tahini
Monounsaturated Fat 23.797g 20.302g Cashew
Polyunsaturated fat 7.845g 23.564g Tahini
Tryptophan 0.287mg 0.372mg Tahini
Threonine 0.688mg 0.706mg Tahini
Isoleucine 0.789mg 0.731mg Cashew
Leucine 1.472mg 1.302mg Cashew
Lysine 0.928mg 0.545mg Cashew
Methionine 0.362mg 0.561mg Tahini
Phenylalanine 0.951mg 0.901mg Cashew
Valine 1.094mg 0.95mg Cashew
Histidine 0.456mg 0.5mg Tahini
Fructose 0.05g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew 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
32%
Cashew
53%
Tahini
Minerals Daily Need Coverage Score
200%
Cashew
194%
Tahini

Comparison summary

Which food is lower in Sugar?
Tahini
Tahini is lower in Sugar (difference - 5.42g)
Which food is lower in Saturated Fat?
Tahini
Tahini is lower in Saturated Fat (difference - 0.254g)
Which food is lower in glycemic index?
Tahini
Tahini is lower in glycemic index (difference - 25)
Which food is cheaper?
Tahini
Tahini is cheaper (difference - $2.5)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 103mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.