Pine nuts vs. Tahini — In-Depth Nutrition Comparison
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Summary of differences between pine nuts and tahini
- Pine nuts have more manganese, vitamin E, vitamin K, magnesium, and fats; however, tahini is higher in vitamin B1, selenium, iron, calcium, and copper.
- Pine nuts cover your daily need for manganese 319% more than tahini.
These are the specific foods used in this comparison Nuts, pine nuts, dried and Seeds, sesame butter, tahini, from roasted, and toasted kernels (most common type).
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +164.2% |
| Contains more PotassiumPotassium | +44.2% |
| Contains more ZincZinc | +39.6% |
| Contains less SodiumSodium | -98.3% |
| Contains more ManganeseManganese | +504.5% |
| Contains more CalciumCalcium | +2562.5% |
| Contains more IronIron | +61.8% |
| Contains more CopperCopper | +21.6% |
| Contains more PhosphorusPhosphorus | +27.3% |
| Contains more SeleniumSelenium | +4814.3% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +3632% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin B1Vitamin B1 | +235.2% |
| Contains more Vitamin B2Vitamin B2 | +108.4% |
| Contains more Vitamin B3Vitamin B3 | +24.2% |
| Contains more Vitamin B5Vitamin B5 | +121.4% |
| Contains more Vitamin B6Vitamin B6 | +58.5% |
| Contains more FolateFolate | +188.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 8.802mg | 1.456mg | 319% |
| Vitamin B1 | 0.364mg | 1.22mg | 71% |
| Polyunsaturated fat | 34.071g | 23.564g | 70% |
| Vitamin E | 9.33mg | 0.25mg | 61% |
| Selenium | 0.7µg | 34.4µg | 61% |
| Vitamin K | 53.9µg | 0µg | 45% |
| Iron | 5.53mg | 8.95mg | 43% |
| Calcium | 16mg | 426mg | 41% |
| Magnesium | 251mg | 95mg | 37% |
| Copper | 1.324mg | 1.61mg | 32% |
| Fats | 68.37g | 53.76g | 22% |
| Fiber | 3.7g | 9.3g | 22% |
| Phosphorus | 575mg | 732mg | 22% |
| Vitamin B2 | 0.227mg | 0.473mg | 19% |
| Zinc | 6.45mg | 4.62mg | 17% |
| Folate | 34µg | 98µg | 16% |
| Saturated fat | 4.899g | 7.529g | 12% |
| Vitamin B5 | 0.313mg | 0.693mg | 8% |
| Protein | 13.69g | 17g | 7% |
| Vitamin B3 | 4.387mg | 5.45mg | 7% |
| Omega-3 (ALA) | 0.112g | 7% | |
| Potassium | 597mg | 414mg | 5% |
| Sodium | 2mg | 115mg | 5% |
| Choline | 55.8mg | 25.8mg | 5% |
| Calories | 673kcal | 595kcal | 4% |
| Vitamin B6 | 0.094mg | 0.149mg | 4% |
| Monounsaturated fat | 18.764g | 20.302g | 4% |
| Carbs | 13.08g | 21.19g | 3% |
| Vitamin C | 0.8mg | 0mg | 1% |
| Starch | 1.43g | 1% | |
| Protein per 100 calories | 2g | 2.9g | N/A |
| Calories per 10 g protein | 492kcal | 350kcal | N/A |
| Weight per 100 calories | 15g | 17g | N/A |
| Unsaturated / Saturated Fat ratio | 11 | 5.8 | N/A |
| Net carbs | 9.38g | 11.89g | N/A |
| Sugar | 3.59g | 0.49g | N/A |
| Vitamin A | 1µg | 3µg | 0% |
| Tryptophan | 0.107mg | 0.372mg | 0% |
| Threonine | 0.37mg | 0.706mg | 0% |
| Isoleucine | 0.542mg | 0.731mg | 0% |
| Leucine | 0.991mg | 1.302mg | 0% |
| Lysine | 0.54mg | 0.545mg | 0% |
| Methionine | 0.259mg | 0.561mg | 0% |
| Phenylalanine | 0.524mg | 0.901mg | 0% |
| Valine | 0.687mg | 0.95mg | 0% |
| Histidine | 0.341mg | 0.5mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-6 (Gamma-linolenic acid) | 0.052g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0.404g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +27.2% |
| Contains more ProteinProtein | +24.2% |
| Contains more CarbsCarbs | +62% |
| Contains more WaterWater | +33.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -34.9% |
| Contains more Poly. FatPolyunsaturated fat | +44.6% |
~equal in
Monounsaturated fat
~20.302g
