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Pecan vs. Tahini — In-Depth Nutrition Comparison

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How are Pecan and Tahini different?

  • Pecan is richer in Manganese, while Tahini is higher in Iron, Phosphorus, Selenium, Vitamin B1, Copper, Calcium, Vitamin B3, Vitamin B2, and Folate.
  • Pecan covers your daily need of Manganese 132% more than Tahini.

Nuts, pecans and Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) types were used in this article.

Infographic

Pecan 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.
Pecan
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
Tahini
5
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 less SodiumSodium -100%
Contains more ManganeseManganese +209.1%
Contains more CalciumCalcium +508.6%
Contains more IronIron +253.8%
Contains more CopperCopper +34.2%
Contains more PhosphorusPhosphorus +164.3%
Contains more SeleniumSelenium +805.3%
~equal in Potassium ~414mg
~equal in Zinc ~4.62mg

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.
Pecan
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 3.7% 3.4% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
Tahini
5
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 E Vitamin E +460%
Contains more Vitamin B5Vitamin B5 +24.5%
Contains more Vitamin B6Vitamin B6 +40.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +57%
Contains more Vitamin AVitamin A +19.6%
Contains more Vitamin B1Vitamin B1 +84.8%
Contains more Vitamin B2Vitamin B2 +263.8%
Contains more Vitamin B3Vitamin B3 +367%
Contains more FolateFolate +345.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
2
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Tahini
3
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 FatsFats +33.9%
Contains more WaterWater +15.4%
Contains more ProteinProtein +85.4%
Contains more CarbsCarbs +52.9%
Contains more OtherOther +237.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pecan
2
9% 59% 32%
Saturated Fat: Sat. Fat 6.18 g
Monounsaturated Fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 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 -17.9%
Contains more Mono. FatMonounsaturated Fat +101%
~equal in Polyunsaturated fat ~23.564g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pecan 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 Pecan Tahini Opinion
Calories 691kcal 595kcal Pecan
Protein 9.17g 17g Tahini
Fats 71.97g 53.76g Pecan
Vitamin C 1.1mg 0mg Pecan
Net carbs 4.26g 11.89g Tahini
Carbs 13.86g 21.19g Tahini
Magnesium 121mg 95mg Pecan
Calcium 70mg 426mg Tahini
Potassium 410mg 414mg Tahini
Iron 2.53mg 8.95mg Tahini
Sugar 3.97g 0.49g Tahini
Fiber 9.6g 9.3g Pecan
Copper 1.2mg 1.61mg Tahini
Zinc 4.53mg 4.62mg Tahini
Starch 0.46g Pecan
Phosphorus 277mg 732mg Tahini
Sodium 0mg 115mg Pecan
Vitamin A 56IU 67IU Tahini
Vitamin A RAE 3µg 3µg
Vitamin E 1.4mg 0.25mg Pecan
Manganese 4.5mg 1.456mg Pecan
Selenium 3.8µg 34.4µg Tahini
Vitamin B1 0.66mg 1.22mg Tahini
Vitamin B2 0.13mg 0.473mg Tahini
Vitamin B3 1.167mg 5.45mg Tahini
Vitamin B5 0.863mg 0.693mg Pecan
Vitamin B6 0.21mg 0.149mg Pecan
Vitamin K 3.5µg 0µg Pecan
Folate 22µg 98µg Tahini
Choline 40.5mg 25.8mg Pecan
Saturated Fat 6.18g 7.529g Pecan
Monounsaturated Fat 40.801g 20.302g Pecan
Polyunsaturated fat 21.614g 23.564g Tahini
Tryptophan 0.093mg 0.372mg Tahini
Threonine 0.306mg 0.706mg Tahini
Isoleucine 0.336mg 0.731mg Tahini
Leucine 0.598mg 1.302mg Tahini
Lysine 0.287mg 0.545mg Tahini
Methionine 0.183mg 0.561mg Tahini
Phenylalanine 0.426mg 0.901mg Tahini
Valine 0.411mg 0.95mg Tahini
Histidine 0.262mg 0.5mg Tahini
Fructose 0.04g Pecan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan 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
31%
Pecan
53%
Tahini
Minerals Daily Need Coverage Score
149%
Pecan
194%
Tahini

Comparison summary

Which food is lower in Sugar?
Tahini
Tahini is lower in Sugar (difference - 3.48g)
Which food is lower in glycemic index?
Tahini
Tahini is lower in glycemic index (difference - 10)
Which food is cheaper?
Tahini
Tahini is cheaper (difference - $3)
Which food is richer in minerals?
Tahini
Tahini is relatively richer in minerals
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 115mg)
Which food is lower in Saturated Fat?
Pecan
Pecan is lower in Saturated Fat (difference - 1.349g)
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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.