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Pistachio vs. Tahini — In-Depth Nutrition Comparison

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What are the differences between Pistachio and Tahini?

  • Pistachio is higher in Vitamin B6, yet Tahini is higher in Iron, Selenium, Phosphorus, Copper, Calcium, Vitamin B1, Vitamin B3, Vitamin B2, and Zinc.
  • Pistachio's daily need coverage for Vitamin B6 is 119% more.

We used Nuts, pistachio nuts, raw and Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) types in this article.

Infographic

Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Tahini
7
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 +27.4%
Contains more PotassiumPotassium +147.6%
Contains less SodiumSodium -99.1%
Contains more CalciumCalcium +305.7%
Contains more IronIron +128.3%
Contains more CopperCopper +23.8%
Contains more ZincZinc +110%
Contains more PhosphorusPhosphorus +49.4%
Contains more ManganeseManganese +21.3%
Contains more SeleniumSelenium +391.4%

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 19% 31% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 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 AVitamin A +670.1%
Contains more Vitamin E Vitamin E +1044%
Contains more Vitamin B6Vitamin B6 +1040.9%
Contains more Vitamin B1Vitamin B1 +40.2%
Contains more Vitamin B2Vitamin B2 +195.6%
Contains more Vitamin B3Vitamin B3 +319.2%
Contains more Vitamin B5Vitamin B5 +33.3%
Contains more FolateFolate +92.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 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 ProteinProtein +18.6%
Contains more CarbsCarbs +28.2%
Contains more WaterWater +43.3%
Contains more FatsFats +18.6%
Contains more OtherOther +67.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 53% 33%
Saturated Fat: Sat. Fat 5.907 g
Monounsaturated Fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 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 less Sat. FatSaturated Fat -21.5%
Contains more Mono. FatMonounsaturated Fat +14.6%
Contains more Poly. FatPolyunsaturated fat +63.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Tahini Opinion
Calories 560kcal 595kcal Tahini
Protein 20.16g 17g Pistachio
Fats 45.32g 53.76g Tahini
Vitamin C 5.6mg 0mg Pistachio
Net carbs 16.57g 11.89g Pistachio
Carbs 27.17g 21.19g Pistachio
Magnesium 121mg 95mg Pistachio
Calcium 105mg 426mg Tahini
Potassium 1025mg 414mg Pistachio
Iron 3.92mg 8.95mg Tahini
Sugar 7.66g 0.49g Tahini
Fiber 10.6g 9.3g Pistachio
Copper 1.3mg 1.61mg Tahini
Zinc 2.2mg 4.62mg Tahini
Starch 1.67g Pistachio
Phosphorus 490mg 732mg Tahini
Sodium 1mg 115mg Pistachio
Vitamin A 516IU 67IU Pistachio
Vitamin A RAE 26µg 3µg Pistachio
Vitamin E 2.86mg 0.25mg Pistachio
Manganese 1.2mg 1.456mg Tahini
Selenium 7µg 34.4µg Tahini
Vitamin B1 0.87mg 1.22mg Tahini
Vitamin B2 0.16mg 0.473mg Tahini
Vitamin B3 1.3mg 5.45mg Tahini
Vitamin B5 0.52mg 0.693mg Tahini
Vitamin B6 1.7mg 0.149mg Pistachio
Folate 51µg 98µg Tahini
Choline 25.8mg Tahini
Saturated Fat 5.907g 7.529g Pistachio
Monounsaturated Fat 23.257g 20.302g Pistachio
Polyunsaturated fat 14.38g 23.564g Tahini
Tryptophan 0.251mg 0.372mg Tahini
Threonine 0.684mg 0.706mg Tahini
Isoleucine 0.917mg 0.731mg Pistachio
Leucine 1.604mg 1.302mg Pistachio
Lysine 1.138mg 0.545mg Pistachio
Methionine 0.36mg 0.561mg Tahini
Phenylalanine 1.092mg 0.901mg Pistachio
Valine 1.249mg 0.95mg Pistachio
Histidine 0.512mg 0.5mg Pistachio
Fructose 0.24g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio 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
65%
Pistachio
53%
Tahini
Minerals Daily Need Coverage Score
125%
Pistachio
194%
Tahini

Comparison summary

Which food is lower in Sugar?
Tahini
Tahini is lower in Sugar (difference - 7.17g)
Which food is lower in glycemic index?
Tahini
Tahini is lower in glycemic index (difference - 28)
Which food is cheaper?
Tahini
Tahini is cheaper (difference - $2.6)
Which food is richer in minerals?
Tahini
Tahini is relatively richer in minerals
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 114mg)
Which food is lower in Saturated Fat?
Pistachio
Pistachio is lower in Saturated Fat (difference - 1.622g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.