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Pistachio vs. Tahini — In-Depth Nutrition Comparison

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What are the differences between pistachios and tahini?

  • Pistachios are higher in vitamin B6, yet tahini is higher in iron, selenium, phosphorus, copper, calcium, vitamin B1, vitamin B3, vitamin B2, and zinc.
  • Pistachios' 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.

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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% 8.7% 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% 1% 5% 0% 305% 109% 102% 42% 34% 0% 0% 74% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +766.7%
Contains more Vitamin EVitamin 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

All nutrients comparison - raw data values

Nutrient Pistachio Tahini DV% diff.
Vitamin B6 1.7mg 0.149mg 119%
Iron 3.92mg 8.95mg 63%
Polyunsaturated fat 14.38g 23.564g 61%
Selenium 7µg 34.4µg 50%
Phosphorus 490mg 732mg 35%
Copper 1.3mg 1.61mg 34%
Calcium 105mg 426mg 32%
Vitamin B1 0.87mg 1.22mg 29%
Vitamin B3 1.3mg 5.45mg 26%
Vitamin B2 0.16mg 0.473mg 24%
Zinc 2.2mg 4.62mg 22%
Potassium 1025mg 414mg 18%
Vitamin E 2.86mg 0.25mg 17%
Fats 45.32g 53.76g 13%
Folate 51µg 98µg 12%
Manganese 1.2mg 1.456mg 11%
Monounsaturated fat 23.257g 20.302g 7%
Saturated fat 5.907g 7.529g 7%
Vitamin C 5.6mg 0mg 6%
Magnesium 121mg 95mg 6%
Protein 20.16g 17g 6%
Choline 25.8mg 5%
Sodium 1mg 115mg 5%
Fiber 10.6g 9.3g 5%
Vitamin B5 0.52mg 0.693mg 3%
Vitamin A 26µg 3µg 3%
Calories 560kcal 595kcal 2%
Carbs 27.17g 21.19g 2%
Starch 1.67g 1%
Net carbs 16.57g 11.89g N/A
Sugar 7.66g 0.49g N/A
Tryptophan 0.251mg 0.372mg 0%
Threonine 0.684mg 0.706mg 0%
Isoleucine 0.917mg 0.731mg 0%
Leucine 1.604mg 1.302mg 0%
Lysine 1.138mg 0.545mg 0%
Methionine 0.36mg 0.561mg 0%
Phenylalanine 1.092mg 0.901mg 0%
Valine 1.249mg 0.95mg 0%
Histidine 0.512mg 0.5mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

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%

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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.