Brazil nut vs. Tahini — In-Depth Nutrition Comparison

Compare

The main differences between brazil nut and tahini

Brazil nut is richer in selenium, magnesium, and vitamin E, yet tahini is richer in iron, vitamin B1, vitamin B2, vitamin B3, calcium, and folate.
Daily need coverage for selenium for brazil nut is 3423% higher.
Brazil nut contains 23 times more vitamin E than tahini. Brazil nut contains 5.65mg of vitamin E, while tahini contains 0.25mg.
Tahini contains less saturated fat.

Food types used in this article are Nuts, brazilnuts, dried, unblanched and Seeds, sesame butter, tahini, from roasted, and toasted kernels (most common type).

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.

Brazil nut

Tahini

Contains more MagnesiumMagnesium	+295.8%
Contains more PotassiumPotassium	+59.2%
Contains less SodiumSodium	-97.4%
Contains more SeleniumSelenium	+5472.7%

Contains more CalciumCalcium	+166.3%
Contains more IronIron	+268.3%
Contains more ZincZinc	+13.8%
Contains more ManganeseManganese	+19.1%

~equal in Copper ~1.61mg

~equal in Phosphorus ~732mg

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.

Brazil nut

Tahini

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+2160%
Contains more CholineCholine	+11.6%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+97.7%
Contains more Vitamin B2Vitamin B2	+1251.4%
Contains more Vitamin B3Vitamin B3	+1747.5%
Contains more Vitamin B5Vitamin B5	+276.6%
Contains more Vitamin B6Vitamin B6	+47.5%
Contains more FolateFolate	+345.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	1917µg	34.4µg	3423%
Iron	2.43mg	8.95mg	82%
Magnesium	376mg	95mg	67%
Vitamin B1	0.617mg	1.22mg	50%
Saturated fat	16.134g	7.529g	39%
Vitamin E	5.65mg	0.25mg	36%
Vitamin B2	0.035mg	0.473mg	34%
Vitamin B3	0.295mg	5.45mg	32%
Calcium	160mg	426mg	27%
Fats	67.1g	53.76g	21%
Folate	22µg	98µg	19%
Copper	1.743mg	1.61mg	15%
Vitamin B5	0.184mg	0.693mg	10%
Manganese	1.223mg	1.456mg	10%
Monounsaturated fat	23.879g	20.302g	9%
Fiber	7.5g	9.3g	7%
Potassium	659mg	414mg	7%
Polyunsaturated fat	24.399g	23.564g	6%
Sodium	3mg	115mg	5%
Zinc	4.06mg	4.62mg	5%
Protein	14.32g	17g	5%
Vitamin B6	0.101mg	0.149mg	4%
Calories	659kcal	595kcal	3%
Carbs	11.74g	21.19g	3%
Phosphorus	725mg	732mg	1%
Choline	28.8mg	25.8mg	1%
Vitamin C	0.7mg	0mg	1%
Net carbs	4.24g	11.89g	N/A
Sugar	2.33g	0.49g	N/A
Starch	0.25g		0%
Vitamin A	0µg	3µg	0%
Tryptophan	0.135mg	0.372mg	0%
Threonine	0.365mg	0.706mg	0%
Isoleucine	0.518mg	0.731mg	0%
Leucine	1.19mg	1.302mg	0%
Lysine	0.49mg	0.545mg	0%
Methionine	1.124mg	0.561mg	0%
Phenylalanine	0.639mg	0.901mg	0%
Valine	0.76mg	0.95mg	0%
Histidine	0.409mg	0.5mg	0%
Omega-3 - ALA	0.018g		N/A
Omega-6 - Gamma-linoleic acid	0.018g		N/A
Omega-6 - Linoleic acid	23.859g		N/A