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Pili nuts vs. Tahini — In-Depth Nutrition Comparison

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Differences between pili nuts and tahini

  • Pili nuts have more magnesium and manganese, while tahini has more copper, iron, vitamin B3, vitamin B2, calcium, vitamin B1, and phosphorus.
  • Pili nuts' daily need coverage for saturated fat is 118% higher.
  • Tahini contains 3 times less magnesium than pili nuts. Pili nuts contain 302mg of magnesium, while tahini contains 95mg.
  • The amount of saturated fat in tahini is lower.

The food types used in this comparison are Nuts, pilinuts, dried and Seeds, sesame butter, tahini, from roasted, and toasted kernels (most common type).

Infographic

Pili nuts 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 216% 44% 45% 132% 319% 81% 246% 0.39% 302% 0%
Tahini
6
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 +217.9%
Contains more PotassiumPotassium +22.5%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +58.9%
Contains more CalciumCalcium +193.8%
Contains more IronIron +153.5%
Contains more CopperCopper +68.1%
Contains more ZincZinc +55.6%
Contains more PhosphorusPhosphorus +27.3%

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 2% 0.67% 0% 0% 228% 21% 9.7% 29% 27% 0% 0% 45% 0%
Tahini
9
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 +50%
Contains more Vitamin B1Vitamin B1 +33.6%
Contains more Vitamin B2Vitamin B2 +408.6%
Contains more Vitamin B3Vitamin B3 +950.1%
Contains more Vitamin B5Vitamin B5 +44.7%
Contains more Vitamin B6Vitamin B6 +29.6%
Contains more FolateFolate +63.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pili nuts Tahini DV% diff.
Saturated fat 31.184g 7.529g 108%
Polyunsaturated fat 7.605g 23.564g 106%
Copper 0.958mg 1.61mg 72%
Iron 3.53mg 8.95mg 68%
Selenium 34.4µg 63%
Magnesium 302mg 95mg 49%
Monounsaturated fat 37.229g 20.302g 42%
Fats 79.55g 53.76g 40%
Manganese 2.313mg 1.456mg 37%
Fiber 9.3g 37%
Vitamin B3 0.519mg 5.45mg 31%
Vitamin B2 0.093mg 0.473mg 29%
Calcium 145mg 426mg 28%
Vitamin B1 0.913mg 1.22mg 26%
Phosphorus 575mg 732mg 22%
Zinc 2.97mg 4.62mg 15%
Protein 10.8g 17g 12%
Folate 60µg 98µg 10%
Calories 719kcal 595kcal 6%
Carbs 3.98g 21.19g 6%
Choline 25.8mg 5%
Sodium 3mg 115mg 5%
Vitamin B5 0.479mg 0.693mg 4%
Vitamin B6 0.115mg 0.149mg 3%
Potassium 507mg 414mg 3%
Vitamin E 0.25mg 2%
Vitamin C 0.6mg 0mg 1%
Net carbs 3.98g 11.89g N/A
Sugar 0.49g N/A
Vitamin A 2µg 3µg 0%
Tryptophan 0.189mg 0.372mg 0%
Threonine 0.407mg 0.706mg 0%
Isoleucine 0.483mg 0.731mg 0%
Leucine 0.89mg 1.302mg 0%
Lysine 0.369mg 0.545mg 0%
Methionine 0.395mg 0.561mg 0%
Phenylalanine 0.497mg 0.901mg 0%
Valine 0.701mg 0.95mg 0%
Histidine 0.255mg 0.5mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 80% 4% 3% 3%
Protein: 10.8 g
Fats: 79.55 g
Carbs: 3.98 g
Water: 2.77 g
Other: 2.9 g
Tahini
4
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 +48%
Contains more ProteinProtein +57.4%
Contains more CarbsCarbs +432.4%
Contains more WaterWater +10.1%
Contains more OtherOther +72.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 49% 10%
Saturated fat: Sat. Fat 31.184 g
Monounsaturated fat: Mono. Fat 37.229 g
Polyunsaturated fat: Poly. Fat 7.605 g
Tahini
2
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 more Mono. FatMonounsaturated fat +83.4%
Contains less Sat. FatSaturated fat -75.9%
Contains more Poly. FatPolyunsaturated fat +209.8%

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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. Pili nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170590/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.