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Brazil nut vs. Tahini — In-Depth Nutrition Comparison

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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 from 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

Brazil nut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
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 +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.
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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Tahini
7
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 +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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 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 FatsFats +24.8%
Contains more WaterWater +12.1%
Contains more ProteinProtein +18.7%
Contains more CarbsCarbs +80.5%
Contains more OtherOther +46.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 37% 38%
Saturated Fat: Sat. Fat 16.134 g
Monounsaturated Fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 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 more Mono. FatMonounsaturated Fat +17.6%
Contains less Sat. FatSaturated Fat -53.3%
~equal in Polyunsaturated fat ~23.564g

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut 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
27%
Brazil nut
53%
Tahini
Minerals Daily Need Coverage Score
1208%
Brazil nut
194%
Tahini

Comparison summary

Which food is lower in Sugar?
Tahini
Tahini is lower in Sugar (difference - 1.84g)
Which food is lower in Saturated Fat?
Tahini
Tahini is lower in Saturated Fat (difference - 8.605g)
Which food is lower in glycemic index?
Tahini
Tahini is lower in glycemic index (difference - 10)
Which food is cheaper?
Tahini
Tahini is cheaper (difference - $3.4)
Which food is richer in vitamins?
Tahini
Tahini is relatively richer in vitamins
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 112mg)
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.

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.