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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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 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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
| 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
| Contains less Sat. FatSaturated fat | -21.5% |
| Contains more Mono. FatMonounsaturated fat | +14.6% |
| Contains more Poly. FatPolyunsaturated fat | +63.9% |
