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Peanut vs. Tahini — In-Depth Nutrition Comparison

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Summary of differences between Peanut and Tahini

  • Peanut has more Vitamin E , Vitamin B3, and Folate, however, Tahini is higher in Iron, Copper, Phosphorus, Selenium, Vitamin B1, Calcium, and Vitamin B2.
  • Tahini covers your daily need of Iron 55% more than Peanut.
  • Peanut has 33 times more Vitamin E than Tahini. While Peanut has 8.33mg of Vitamin E , Tahini has only 0.25mg.

These are the specific foods used in this comparison Peanuts, all types, raw and Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type).

Infographic

Peanut 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.
Peanut
4
:
6
Tahini
Contains more Magnesium +76.8%
Contains more Potassium +70.3%
Contains less Sodium -84.3%
Contains more Manganese +32.8%
Contains more Calcium +363%
Contains more Iron +95.4%
Contains more Phosphorus +94.7%
Contains more Zinc +41.3%
Contains more Copper +40.7%
Contains more Selenium +377.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 172% 120% 162% 63% 3% 90% 382% 253% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 128% 336% 68% 314% 37% 15% 126% 537% 190% 188%
Contains more Magnesium +76.8%
Contains more Potassium +70.3%
Contains less Sodium -84.3%
Contains more Manganese +32.8%
Contains more Calcium +363%
Contains more Iron +95.4%
Contains more Phosphorus +94.7%
Contains more Zinc +41.3%
Contains more Copper +40.7%
Contains more Selenium +377.8%

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.
Peanut
6
:
3
Tahini
Contains more Vitamin E +3232%
Contains more Vitamin B3 +121.4%
Contains more Vitamin B5 +155%
Contains more Vitamin B6 +133.6%
Contains more Folate +144.9%
Contains more Choline +103.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +90.6%
Contains more Vitamin B2 +250.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 167% 0% 0% 160% 32% 227% 107% 81% 180% 0% 29% 0%
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 +3232%
Contains more Vitamin B3 +121.4%
Contains more Vitamin B5 +155%
Contains more Vitamin B6 +133.6%
Contains more Folate +144.9%
Contains more Choline +103.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +90.6%
Contains more Vitamin B2 +250.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut
2
:
3
Tahini
Contains more Protein +51.8%
Contains more Water +113.1%
Contains more Carbs +31.4%
Contains more Other +114.6%
Equal in Fats - 53.76
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 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 Protein +51.8%
Contains more Water +113.1%
Contains more Carbs +31.4%
Contains more Other +114.6%
Equal in Fats - 53.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut
2
:
1
Tahini
Contains less Saturated Fat -16.6%
Contains more Monounsaturated Fat +20.3%
Contains more Polyunsaturated fat +51.5%
14% 53% 34%
Saturated Fat: 6.279 g
Monounsaturated Fat: 24.426 g
Polyunsaturated fat: 15.558 g
15% 40% 46%
Saturated Fat: 7.529 g
Monounsaturated Fat: 20.302 g
Polyunsaturated fat: 23.564 g
Contains less Saturated Fat -16.6%
Contains more Monounsaturated Fat +20.3%
Contains more Polyunsaturated fat +51.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut 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 Peanut Tahini Opinion
Net carbs 7.63g 11.89g Tahini
Protein 25.8g 17g Peanut
Fats 49.24g 53.76g Tahini
Carbs 16.13g 21.19g Tahini
Calories 567kcal 595kcal Tahini
Sugar 4.72g 0.49g Tahini
Fiber 8.5g 9.3g Tahini
Calcium 92mg 426mg Tahini
Iron 4.58mg 8.95mg Tahini
Magnesium 168mg 95mg Peanut
Phosphorus 376mg 732mg Tahini
Potassium 705mg 414mg Peanut
Sodium 18mg 115mg Peanut
Zinc 3.27mg 4.62mg Tahini
Copper 1.144mg 1.61mg Tahini
Manganese 1.934mg 1.456mg Peanut
Selenium 7.2µg 34.4µg Tahini
Vitamin A 0IU 67IU Tahini
Vitamin A RAE 0µg 3µg Tahini
Vitamin E 8.33mg 0.25mg Peanut
Vitamin B1 0.64mg 1.22mg Tahini
Vitamin B2 0.135mg 0.473mg Tahini
Vitamin B3 12.066mg 5.45mg Peanut
Vitamin B5 1.767mg 0.693mg Peanut
Vitamin B6 0.348mg 0.149mg Peanut
Folate 240µg 98µg Peanut
Choline 52.5mg 25.8mg Peanut
Tryptophan 0.25mg 0.372mg Tahini
Threonine 0.883mg 0.706mg Peanut
Isoleucine 0.907mg 0.731mg Peanut
Leucine 1.672mg 1.302mg Peanut
Lysine 0.926mg 0.545mg Peanut
Methionine 0.317mg 0.561mg Tahini
Phenylalanine 1.377mg 0.901mg Peanut
Valine 1.082mg 0.95mg Peanut
Histidine 0.652mg 0.5mg Peanut
Saturated Fat 6.279g 7.529g Peanut
Monounsaturated Fat 24.426g 20.302g Peanut
Polyunsaturated fat 15.558g 23.564g Tahini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut Tahini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
75%
Peanut
53%
Tahini
Minerals Daily Need Coverage Score
131%
Peanut
194%
Tahini

Comparison summary

Which food is lower in Sugar?
Tahini
Tahini is lower in Sugar (difference - 4.23g)
Which food is lower in glycemic index?
Tahini
Tahini is lower in glycemic index (difference - 13)
Which food is cheaper?
Tahini
Tahini is cheaper (difference - $2.8)
Which food is richer in minerals?
Tahini
Tahini is relatively richer in minerals
Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 97mg)
Which food is lower in Saturated Fat?
Peanut
Peanut is lower in Saturated Fat (difference - 1.25g)
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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.