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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, and Magnesium, however, Tahini is higher in Vitamin B1, Selenium, Iron, Calcium, Copper, and Phosphorus.
  • Pine nuts covers your daily need of 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).

Infographic

Pine 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 179% 4.8% 53% 207% 441% 176% 246% 0.26% 1148% 3.8%
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 +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

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 2.7% 1.7% 187% 0% 91% 52% 82% 19% 22% 0% 135% 26% 30%
Tahini
7
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 +3632%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +116.3%
Contains more Vitamin AVitamin A +131%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 68% 13% 2% 3%
Protein: 13.69 g
Fats: 68.37 g
Carbs: 13.08 g
Water: 2.28 g
Other: 2.58 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 +27.2%
Contains more ProteinProtein +24.2%
Contains more CarbsCarbs +62%
Contains more WaterWater +33.8%
Contains more OtherOther +93.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 33% 59%
Saturated Fat: Sat. Fat 4.899 g
Monounsaturated Fat: Mono. Fat 18.764 g
Polyunsaturated fat: Poly. Fat 34.071 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 -34.9%
Contains more Poly. FatPolyunsaturated fat +44.6%
~equal in Monounsaturated Fat ~20.302g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pine nuts Tahini Opinion
Calories 673kcal 595kcal Pine nuts
Protein 13.69g 17g Tahini
Fats 68.37g 53.76g Pine nuts
Vitamin C 0.8mg 0mg Pine nuts
Net carbs 9.38g 11.89g Tahini
Carbs 13.08g 21.19g Tahini
Magnesium 251mg 95mg Pine nuts
Calcium 16mg 426mg Tahini
Potassium 597mg 414mg Pine nuts
Iron 5.53mg 8.95mg Tahini
Sugar 3.59g 0.49g Tahini
Fiber 3.7g 9.3g Tahini
Copper 1.324mg 1.61mg Tahini
Zinc 6.45mg 4.62mg Pine nuts
Starch 1.43g Pine nuts
Phosphorus 575mg 732mg Tahini
Sodium 2mg 115mg Pine nuts
Vitamin A 29IU 67IU Tahini
Vitamin A RAE 1µg 3µg Tahini
Vitamin E 9.33mg 0.25mg Pine nuts
Manganese 8.802mg 1.456mg Pine nuts
Selenium 0.7µg 34.4µg Tahini
Vitamin B1 0.364mg 1.22mg Tahini
Vitamin B2 0.227mg 0.473mg Tahini
Vitamin B3 4.387mg 5.45mg Tahini
Vitamin B5 0.313mg 0.693mg Tahini
Vitamin B6 0.094mg 0.149mg Tahini
Vitamin K 53.9µg 0µg Pine nuts
Folate 34µg 98µg Tahini
Choline 55.8mg 25.8mg Pine nuts
Saturated Fat 4.899g 7.529g Pine nuts
Monounsaturated Fat 18.764g 20.302g Tahini
Polyunsaturated fat 34.071g 23.564g Pine nuts
Tryptophan 0.107mg 0.372mg Tahini
Threonine 0.37mg 0.706mg Tahini
Isoleucine 0.542mg 0.731mg Tahini
Leucine 0.991mg 1.302mg Tahini
Lysine 0.54mg 0.545mg Tahini
Methionine 0.259mg 0.561mg Tahini
Phenylalanine 0.524mg 0.901mg Tahini
Valine 0.687mg 0.95mg Tahini
Histidine 0.341mg 0.5mg Tahini
Fructose 0.07g Pine nuts
Omega-3 - ALA 0.112g Pine nuts
Omega-6 - Gamma-linoleic acid 0.052g Pine nuts
Omega-6 - Eicosadienoic acid 0.404g Pine nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pine 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
50%
Pine nuts
53%
Tahini
Minerals Daily Need Coverage Score
246%
Pine nuts
194%
Tahini

Comparison summary

Which food is lower in Sugar?
Tahini
Tahini is lower in Sugar (difference - 3.1g)
Which food contains less Sodium?
Pine nuts
Pine nuts contains less Sodium (difference - 113mg)
Which food is lower in Saturated Fat?
Pine nuts
Pine nuts is lower in Saturated Fat (difference - 2.63g)
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 ($)
Which food is richer in minerals?
?
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.
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. Pine nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/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.