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Chestnut vs. Tahini — In-Depth Nutrition Comparison

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What are the differences between Chestnut and Tahini?

  • Chestnut is higher in Vitamin C, yet Tahini is higher in Copper, Phosphorus, Iron, Vitamin B1, Zinc, Calcium, Vitamin B3, and Vitamin B2.
  • Tahini's daily need coverage for Copper is 126% more.
  • The amount of Saturated Fat in Chestnut is lower.

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

Infographic

Chestnut vs Tahini 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
Tahini
8
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 PotassiumPotassium +72.7%
Contains less SodiumSodium -76.5%
Contains more MagnesiumMagnesium +75.9%
Contains more CalciumCalcium +826.1%
Contains more IronIron +417.3%
Contains more CopperCopper +241.1%
Contains more ZincZinc +1748%
Contains more PhosphorusPhosphorus +639.4%
Contains more ManganeseManganese +70.5%

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.
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 89% 1% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 0%
Tahini
8
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 B6Vitamin B6 +56.4%
Contains more Vitamin AVitamin A +294.1%
Contains more Vitamin B1Vitamin B1 +724.3%
Contains more Vitamin B2Vitamin B2 +354.8%
Contains more Vitamin B3Vitamin B3 +645.6%
Contains more Vitamin B5Vitamin B5 +119.3%
Contains more FolateFolate +157.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
Tahini
3
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 +31%
Contains more WaterWater +2134.4%
Contains more ProteinProtein +750%
Contains more FatsFats +3795.7%
Contains more OtherOther +604.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 37% 43%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 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 less Sat. FatSaturated Fat -96.5%
Contains more Mono. FatMonounsaturated Fat +4165.1%
Contains more Poly. FatPolyunsaturated fat +4223.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chestnut Tahini Opinion
Calories 131kcal 595kcal Tahini
Protein 2g 17g Tahini
Fats 1.38g 53.76g Tahini
Vitamin C 26.7mg 0mg Chestnut
Net carbs 27.76g 11.89g Chestnut
Carbs 27.76g 21.19g Chestnut
Magnesium 54mg 95mg Tahini
Calcium 46mg 426mg Tahini
Potassium 715mg 414mg Chestnut
Iron 1.73mg 8.95mg Tahini
Sugar 0.49g Chestnut
Fiber 9.3g Tahini
Copper 0.472mg 1.61mg Tahini
Zinc 0.25mg 4.62mg Tahini
Phosphorus 99mg 732mg Tahini
Sodium 27mg 115mg Chestnut
Vitamin A 17IU 67IU Tahini
Vitamin A 1µg 3µg Tahini
Vitamin E 0.25mg Tahini
Manganese 0.854mg 1.456mg Tahini
Selenium 34.4µg Tahini
Vitamin B1 0.148mg 1.22mg Tahini
Vitamin B2 0.104mg 0.473mg Tahini
Vitamin B3 0.731mg 5.45mg Tahini
Vitamin B5 0.316mg 0.693mg Tahini
Vitamin B6 0.233mg 0.149mg Chestnut
Folate 38µg 98µg Tahini
Choline 25.8mg Tahini
Saturated Fat 0.26g 7.529g Chestnut
Monounsaturated Fat 0.476g 20.302g Tahini
Polyunsaturated fat 0.545g 23.564g Tahini
Tryptophan 0.022mg 0.372mg Tahini
Threonine 0.071mg 0.706mg Tahini
Isoleucine 0.079mg 0.731mg Tahini
Leucine 0.118mg 1.302mg Tahini
Lysine 0.118mg 0.545mg Tahini
Methionine 0.047mg 0.561mg Tahini
Phenylalanine 0.084mg 0.901mg Tahini
Valine 0.112mg 0.95mg Tahini
Histidine 0.055mg 0.5mg Tahini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chestnut 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
20%
Chestnut
53%
Tahini
Minerals Daily Need Coverage Score
50%
Chestnut
194%
Tahini

Comparison summary

Which food is lower in glycemic index?
Tahini
Tahini is lower in glycemic index (difference - 54)
Which food is cheaper?
Tahini
Tahini is cheaper (difference - $3)
Which food is richer in minerals?
Tahini
Tahini is relatively richer in minerals
Which food is richer in vitamins?
Tahini
Tahini is relatively richer in vitamins
Which food is lower in Sugar?
Chestnut
Chestnut is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Chestnut
Chestnut contains less Sodium (difference - 88mg)
Which food is lower in Saturated Fat?
Chestnut
Chestnut is lower in Saturated Fat (difference - 7.269g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.