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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 have 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
Infographic link

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% 2.5% 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% 4% 5% 0% 305% 109% 102% 42% 34% 0% 0% 74% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +63.4%
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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pili nuts Tahini
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pili nuts Tahini Opinion
Calories 719kcal 595kcal Pili nuts
Protein 10.8g 17g Tahini
Fats 79.55g 53.76g Pili nuts
Vitamin C 0.6mg 0mg Pili nuts
Net carbs 3.98g 11.89g Tahini
Carbs 3.98g 21.19g Tahini
Magnesium 302mg 95mg Pili nuts
Calcium 145mg 426mg Tahini
Potassium 507mg 414mg Pili nuts
Iron 3.53mg 8.95mg Tahini
Sugar 0.49g Pili nuts
Fiber 9.3g Tahini
Copper 0.958mg 1.61mg Tahini
Zinc 2.97mg 4.62mg Tahini
Phosphorus 575mg 732mg Tahini
Sodium 3mg 115mg Pili nuts
Vitamin A 41IU 67IU Tahini
Vitamin A RAE 2µg 3µg Tahini
Vitamin E 0.25mg Tahini
Manganese 2.313mg 1.456mg Pili nuts
Selenium 34.4µg Tahini
Vitamin B1 0.913mg 1.22mg Tahini
Vitamin B2 0.093mg 0.473mg Tahini
Vitamin B3 0.519mg 5.45mg Tahini
Vitamin B5 0.479mg 0.693mg Tahini
Vitamin B6 0.115mg 0.149mg Tahini
Folate 60µg 98µg Tahini
Choline 25.8mg Tahini
Saturated Fat 31.184g 7.529g Tahini
Monounsaturated Fat 37.229g 20.302g Pili nuts
Polyunsaturated fat 7.605g 23.564g Tahini
Tryptophan 0.189mg 0.372mg Tahini
Threonine 0.407mg 0.706mg Tahini
Isoleucine 0.483mg 0.731mg Tahini
Leucine 0.89mg 1.302mg Tahini
Lysine 0.369mg 0.545mg Tahini
Methionine 0.395mg 0.561mg Tahini
Phenylalanine 0.497mg 0.901mg Tahini
Valine 0.701mg 0.95mg Tahini
Histidine 0.255mg 0.5mg Tahini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pili nuts Tahini
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
28%
Pili nuts
53%
Tahini
Minerals Daily Need Coverage Score
139%
Pili nuts
194%
Tahini

Comparison summary

Which food is richer in minerals?
Tahini
Tahini is relatively richer in minerals
Which food is lower in Saturated Fat?
Tahini
Tahini is lower in Saturated Fat (difference - 23.655g)
Which food is richer in vitamins?
Tahini
Tahini is relatively richer in vitamins
Which food is lower in Sugar?
Pili nuts
Pili nuts is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Pili nuts
Pili nuts contains less Sodium (difference - 112mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.