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Hazelnut vs. Tahini — In-Depth Nutrition Comparison

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What are the main differences between Hazelnut and Tahini?

  • Hazelnut is richer in Manganese, Vitamin E , and Vitamin B6, yet Tahini is richer in Phosphorus, Selenium, Iron, Vitamin B1, Calcium, Vitamin B2, and Vitamin B3.
  • Hazelnut's daily need coverage for Manganese is 205% higher.
  • Hazelnut has 60 times more Vitamin E than Tahini. Hazelnut has 15.03mg of Vitamin E , while Tahini has 0.25mg.

We used Nuts, hazelnuts or filberts and Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) types in this comparison.

Infographic

Hazelnut 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.
Contains more Magnesium +71.6%
Contains more Potassium +64.3%
Contains less Sodium -100%
Contains more Manganese +324.1%
Contains more Calcium +273.7%
Contains more Iron +90.4%
Contains more Phosphorus +152.4%
Contains more Zinc +88.6%
Contains more Selenium +1333.3%
Equal in Copper - 1.61
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 128% 336% 68% 314% 37% 15% 126% 537% 190% 188%
Contains more Magnesium +71.6%
Contains more Potassium +64.3%
Contains less Sodium -100%
Contains more Manganese +324.1%
Contains more Calcium +273.7%
Contains more Iron +90.4%
Contains more Phosphorus +152.4%
Contains more Zinc +88.6%
Contains more Selenium +1333.3%
Equal in Copper - 1.61

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.
:
4
Tahini
Contains more Vitamin E +5912%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +32.5%
Contains more Vitamin B6 +277.9%
Contains more Folate +15.3%
Contains more Choline +76.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +235%
Contains more Vitamin B1 +89.7%
Contains more Vitamin B2 +318.6%
Contains more Vitamin B3 +202.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 25% 36%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 5% 5% 0% 0% 305% 110% 103% 42% 35% 74% 0% 15% 0%
Contains more Vitamin E +5912%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +32.5%
Contains more Vitamin B6 +277.9%
Contains more Folate +15.3%
Contains more Choline +76.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +235%
Contains more Vitamin B1 +89.7%
Contains more Vitamin B2 +318.6%
Contains more Vitamin B3 +202.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +13%
Contains more Water +74.1%
Contains more Protein +13.7%
Contains more Carbs +26.9%
Contains more Other +118.3%
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
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 Fats +13%
Contains more Water +74.1%
Contains more Protein +13.7%
Contains more Carbs +26.9%
Contains more Other +118.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -40.7%
Contains more Monounsaturated Fat +124.9%
Contains more Polyunsaturated fat +197.5%
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
15% 40% 46%
Saturated Fat: 7.529 g
Monounsaturated Fat: 20.302 g
Polyunsaturated fat: 23.564 g
Contains less Saturated Fat -40.7%
Contains more Monounsaturated Fat +124.9%
Contains more Polyunsaturated fat +197.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Tahini Opinion
Net carbs 7g 11.89g Tahini
Protein 14.95g 17g Tahini
Fats 60.75g 53.76g Hazelnut
Carbs 16.7g 21.19g Tahini
Calories 628kcal 595kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g Hazelnut
Sugar 4.34g 0.49g Tahini
Fiber 9.7g 9.3g Hazelnut
Calcium 114mg 426mg Tahini
Iron 4.7mg 8.95mg Tahini
Magnesium 163mg 95mg Hazelnut
Phosphorus 290mg 732mg Tahini
Potassium 680mg 414mg Hazelnut
Sodium 0mg 115mg Hazelnut
Zinc 2.45mg 4.62mg Tahini
Copper 1.725mg 1.61mg Hazelnut
Manganese 6.175mg 1.456mg Hazelnut
Selenium 2.4µg 34.4µg Tahini
Vitamin A 20IU 67IU Tahini
Vitamin A RAE 1µg 3µg Tahini
Vitamin E 15.03mg 0.25mg Hazelnut
Vitamin C 6.3mg 0mg Hazelnut
Vitamin B1 0.643mg 1.22mg Tahini
Vitamin B2 0.113mg 0.473mg Tahini
Vitamin B3 1.8mg 5.45mg Tahini
Vitamin B5 0.918mg 0.693mg Hazelnut
Vitamin B6 0.563mg 0.149mg Hazelnut
Folate 113µg 98µg Hazelnut
Choline 45.6mg 25.8mg Hazelnut
Vitamin K 14.2µg 0µg Hazelnut
Tryptophan 0.193mg 0.372mg Tahini
Threonine 0.497mg 0.706mg Tahini
Isoleucine 0.545mg 0.731mg Tahini
Leucine 1.063mg 1.302mg Tahini
Lysine 0.42mg 0.545mg Tahini
Methionine 0.221mg 0.561mg Tahini
Phenylalanine 0.663mg 0.901mg Tahini
Valine 0.701mg 0.95mg Tahini
Histidine 0.432mg 0.5mg Tahini
Saturated Fat 4.464g 7.529g Hazelnut
Monounsaturated Fat 45.652g 20.302g Hazelnut
Polyunsaturated fat 7.92g 23.564g Tahini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Tahini
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
67%
Hazelnut
53%
Tahini
Minerals Daily Need Coverage Score
197%
Hazelnut
194%
Tahini

Comparison summary

Which food is lower in Sugar?
Tahini
Tahini is lower in Sugar (difference - 3.85g)
Which food is lower in glycemic index?
Tahini
Tahini is lower in glycemic index (difference - 15)
Which food is cheaper?
Tahini
Tahini is cheaper (difference - $3.2)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 115mg)
Which food is lower in Saturated Fat?
Hazelnut
Hazelnut is lower in Saturated Fat (difference - 3.065g)
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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.