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).
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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.
| 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.
| 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
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% |
| Contains more OtherOther | +93.8% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| 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 | |
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Opinion |
| Calories | 673kcal | 595kcal |
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| Protein | 13.69g | 17g |
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| Fats | 68.37g | 53.76g |
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| Vitamin C | 0.8mg | 0mg |
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| Net carbs | 9.38g | 11.89g |
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| Carbs | 13.08g | 21.19g |
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| Magnesium | 251mg | 95mg |
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| Calcium | 16mg | 426mg |
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| Potassium | 597mg | 414mg |
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| Iron | 5.53mg | 8.95mg |
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| Sugar | 3.59g | 0.49g |
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| Fiber | 3.7g | 9.3g |
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| Copper | 1.324mg | 1.61mg |
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| Zinc | 6.45mg | 4.62mg |
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| Starch | 1.43g |
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| Phosphorus | 575mg | 732mg |
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| Sodium | 2mg | 115mg |
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| Vitamin A | 29IU | 67IU |
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| Vitamin A RAE | 1µg | 3µg |
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| Vitamin E | 9.33mg | 0.25mg |
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| Manganese | 8.802mg | 1.456mg |
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| Selenium | 0.7µg | 34.4µg |
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| Vitamin B1 | 0.364mg | 1.22mg |
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| Vitamin B2 | 0.227mg | 0.473mg |
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| Vitamin B3 | 4.387mg | 5.45mg |
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| Vitamin B5 | 0.313mg | 0.693mg |
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| Vitamin B6 | 0.094mg | 0.149mg |
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| Vitamin K | 53.9µg | 0µg |
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| Folate | 34µg | 98µg |
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| Choline | 55.8mg | 25.8mg |
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| Saturated Fat | 4.899g | 7.529g |
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| Monounsaturated Fat | 18.764g | 20.302g |
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| Polyunsaturated fat | 34.071g | 23.564g |
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| Tryptophan | 0.107mg | 0.372mg |
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| Threonine | 0.37mg | 0.706mg |
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| Isoleucine | 0.542mg | 0.731mg |
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| Leucine | 0.991mg | 1.302mg |
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| Lysine | 0.54mg | 0.545mg |
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| Methionine | 0.259mg | 0.561mg |
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| Phenylalanine | 0.524mg | 0.901mg |
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| Valine | 0.687mg | 0.95mg |
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| Histidine | 0.341mg | 0.5mg |
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| Fructose | 0.07g |
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| Omega-3 - ALA | 0.112g |
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| Omega-6 - Gamma-linoleic acid | 0.052g |
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| Omega-6 - Eicosadienoic acid | 0.404g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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%
53%
Minerals Daily Need Coverage Score
246%
194%
Comparison summary
Which food is lower in Sugar?
Tahini is lower in Sugar (difference - 3.1g)
Which food contains less Sodium?
Pine nuts contains less Sodium (difference - 113mg)
Which food is lower in Saturated Fat?
Pine nuts is lower in Saturated Fat (difference - 2.63g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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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?
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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.