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  6. Seeds, sesame seeds, whole, roasted and toasted vs. Tahini

Seeds, sesame seeds, whole, roasted and toasted vs. Tahini — In-Depth Nutrition Comparison

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Significant differences between seeds, sesame seeds, whole, roasted and toasted and tahini

  • Seeds, sesame seeds, whole, roasted, and toasted has more copper, iron, magnesium, calcium, vitamin B6, manganese, zinc, and fiber; however, tahini is richer in vitamin B1 and vitamin B2.
  • Seeds, sesame seeds, whole, roasted, and toasted covers your daily copper needs 96% more than tahini.
  • Tahini has 5 times less vitamin B6 than seeds, sesame seeds, whole, roasted, and toasted. Seeds, sesame seeds, whole, roasted, and toasted has 0.802mg of vitamin B6, while tahini has 0.149mg.

Specific food types used in this comparison are Seeds, sesame seeds, whole, roasted, and toasted and Seeds, sesame butter, tahini, from roasted, and toasted kernels (most common type).

Infographic

Seeds, sesame seeds, whole, roasted and toasted 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 254% 297% 42% 554% 823% 195% 273% 1.4% 326% 188%
Tahini
Tahini
1
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 +274.7%
Contains more CalciumCalcium +132.2%
Contains more PotassiumPotassium +14.7%
Contains more IronIron +64.9%
Contains more CopperCopper +53.4%
Contains more ZincZinc +55%
Contains less SodiumSodium -90.4%
Contains more ManganeseManganese +71.4%
Contains more PhosphorusPhosphorus +14.7%
~equal in Selenium ~34.4µg

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 0% 0% 0% 0% 201% 58% 86% 3.1% 185% 0% 0% 74% 0%
Tahini
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 B6Vitamin B6 +438.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +51.9%
Contains more Vitamin B2Vitamin B2 +88.4%
Contains more Vitamin B3Vitamin B3 +19%
Contains more Vitamin B5Vitamin B5 +1258.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Folate ~98µg

All nutrients comparison - raw data values

Nutrient Seeds, sesame seeds, whole, roasted and toasted Tahini DV% diff.
Copper 2.47mg 1.61mg 96%
Iron 14.76mg 8.95mg 73%
Magnesium 356mg 95mg 62%
Calcium 989mg 426mg 56%
Vitamin B6 0.802mg 0.149mg 50%
Manganese 2.496mg 1.456mg 45%
Vitamin B1 0.803mg 1.22mg 35%
Zinc 7.16mg 4.62mg 23%
Fiber 14g 9.3g 19%
Polyunsaturated fat 21.039g 23.564g 17%
Vitamin B2 0.251mg 0.473mg 17%
Vitamin B5 0.051mg 0.693mg 13%
Phosphorus 638mg 732mg 13%
Fats 48g 53.76g 9%
Choline 25.8mg 5%
Sodium 11mg 115mg 5%
Monounsaturated fat 18.127g 20.302g 5%
Vitamin B3 4.581mg 5.45mg 5%
Saturated fat 6.722g 7.529g 4%
Calories 565kcal 595kcal 2%
Potassium 475mg 414mg 2%
Vitamin E 0.25mg 2%
Carbs 25.74g 21.19g 2%
Protein 16.96g 17g 0%
Net carbs 11.74g 11.89g N/A
Sugar 0.49g N/A
Vitamin A 0µg 3µg 0%
Selenium 34.4µg 34.4µg 0%
Folate 98µg 98µg 0%
Tryptophan 0.371mg 0.372mg 0%
Threonine 0.704mg 0.706mg 0%
Isoleucine 0.73mg 0.731mg 0%
Leucine 1.299mg 1.302mg 0%
Lysine 0.544mg 0.545mg 0%
Methionine 0.56mg 0.561mg 0%
Phenylalanine 0.899mg 0.901mg 0%
Valine 0.947mg 0.95mg 0%
Histidine 0.499mg 0.5mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 48% 26% 3% 6%
Protein: 16.96 g
Fats: 48 g
Carbs: 25.74 g
Water: 3.3 g
Other: 6 g
Tahini
Tahini
2
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 CarbsCarbs +21.5%
Contains more OtherOther +20%
Contains more FatsFats +12%
~equal in Protein ~17g
~equal in Water ~3.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 40% 46%
Saturated fat: Sat. Fat 6.722 g
Monounsaturated fat: Mono. Fat 18.127 g
Polyunsaturated fat: Poly. Fat 21.039 g
Tahini
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 less Sat. FatSaturated fat -10.7%
Contains more Mono. FatMonounsaturated fat +12%
Contains more Poly. FatPolyunsaturated fat +12%

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. Seeds, sesame seeds, whole, roasted and toasted - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170151/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.