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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 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).

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% 0.33% 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% 1% 5% 0% 305% 109% 102% 42% 34% 0% 0% 74% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3632%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +116.3%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pine nuts Tahini DV% diff.
Manganese 8.802mg 1.456mg 319%
Vitamin B1 0.364mg 1.22mg 71%
Polyunsaturated fat 34.071g 23.564g 70%
Selenium 0.7µg 34.4µg 61%
Vitamin E 9.33mg 0.25mg 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%
Phosphorus 575mg 732mg 22%
Fats 68.37g 53.76g 22%
Fiber 3.7g 9.3g 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%
Sodium 2mg 115mg 5%
Choline 55.8mg 25.8mg 5%
Potassium 597mg 414mg 5%
Monounsaturated fat 18.764g 20.302g 4%
Calories 673kcal 595kcal 4%
Vitamin B6 0.094mg 0.149mg 4%
Carbs 13.08g 21.19g 3%
Starch 1.43g 1%
Vitamin C 0.8mg 0mg 1%
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-3 - ALA 0.112g N/A
Omega-6 - Gamma-linoleic acid 0.052g N/A
Omega-6 - Eicosadienoic acid 0.404g N/A

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

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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. 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.