Tahini vs. Almonds — In-Depth Nutrition Comparison
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What are the differences between Tahini and Almonds?
- Tahini is higher in Vitamin B1, Iron, Copper, Selenium, and Phosphorus, yet Almonds are higher in Vitamin E, Vitamin B2, Magnesium, and Manganese.
- Almonds' daily need coverage for Vitamin E is 169% more.
- Tahini has 8 times more Selenium than Almonds. While Tahini has 34.4µg of Selenium, Almonds have only 4.1µg.
- The amount of Saturated Fat in Almonds are lower.
We used Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) and Nuts, almonds types in this article.
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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 CalciumCalcium | +58.4% |
| Contains more IronIron | +141.2% |
| Contains more CopperCopper | +56.2% |
| Contains more ZincZinc | +48.1% |
| Contains more PhosphorusPhosphorus | +52.2% |
| Contains more SeleniumSelenium | +739% |
| Contains more MagnesiumMagnesium | +184.2% |
| Contains more PotassiumPotassium | +77.1% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +49.7% |
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 AVitamin A | +3250% |
| Contains more Vitamin B1Vitamin B1 | +495.1% |
| Contains more Vitamin B3Vitamin B3 | +50.6% |
| Contains more Vitamin B5Vitamin B5 | +47.1% |
| Contains more FolateFolate | +122.7% |
| Contains more Vitamin EVitamin E | +10152% |
| Contains more Vitamin B2Vitamin B2 | +140.6% |
| Contains more CholineCholine | +101.9% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +68.9% |
| Contains more ProteinProtein | +24.4% |
| Contains more WaterWater | +44.6% |
~equal in
Fats
~49.93g
~equal in
Carbs
~21.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +91.1% |
| Contains less Sat. FatSaturated Fat | -49.5% |
| Contains more Mono. FatMonounsaturated Fat | +55.4% |
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 Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 595kcal | 579kcal |
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| Protein | 17g | 21.15g |
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| Fats | 53.76g | 49.93g |
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| Net carbs | 11.89g | 9.05g |
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| Carbs | 21.19g | 21.55g |
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| Magnesium | 95mg | 270mg |
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| Calcium | 426mg | 269mg |
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| Potassium | 414mg | 733mg |
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| Iron | 8.95mg | 3.71mg |
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| Sugar | 0.49g | 4.35g |
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| Fiber | 9.3g | 12.5g |
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| Copper | 1.61mg | 1.031mg |
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| Zinc | 4.62mg | 3.12mg |
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| Starch | 0.72g |
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| Phosphorus | 732mg | 481mg |
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| Sodium | 115mg | 1mg |
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| Vitamin A | 67IU | 2IU |
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| Vitamin A | 3µg | 0µg |
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| Vitamin E | 0.25mg | 25.63mg |
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| Manganese | 1.456mg | 2.179mg |
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| Selenium | 34.4µg | 4.1µg |
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| Vitamin B1 | 1.22mg | 0.205mg |
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| Vitamin B2 | 0.473mg | 1.138mg |
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| Vitamin B3 | 5.45mg | 3.618mg |
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| Vitamin B5 | 0.693mg | 0.471mg |
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| Vitamin B6 | 0.149mg | 0.137mg |
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| Folate | 98µg | 44µg |
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| Trans Fat | 0.015g |
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| Choline | 25.8mg | 52.1mg |
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| Saturated Fat | 7.529g | 3.802g |
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| Monounsaturated Fat | 20.302g | 31.551g |
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| Polyunsaturated fat | 23.564g | 12.329g |
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| Tryptophan | 0.372mg | 0.211mg |
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| Threonine | 0.706mg | 0.601mg |
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| Isoleucine | 0.731mg | 0.751mg |
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| Leucine | 1.302mg | 1.473mg |
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| Lysine | 0.545mg | 0.568mg |
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| Methionine | 0.561mg | 0.157mg |
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| Phenylalanine | 0.901mg | 1.132mg |
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| Valine | 0.95mg | 0.855mg |
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| Histidine | 0.5mg | 0.539mg |
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| Fructose | 0.11g |
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| Omega-3 - ALA | 0.003g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 12.32g |
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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 |
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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
53%
78%
Minerals Daily Need Coverage Score
194%
142%
Comparison summary
Which food is lower in Sugar?
Tahini is lower in Sugar (difference - 3.86g)
Which food is lower in glycemic index?
Tahini is lower in glycemic index (difference - 0)
Which food is cheaper?
Tahini is cheaper (difference - $2.4)
Which food is richer in minerals?
Tahini is relatively richer in minerals
Which food contains less Sodium?
Almonds contains less Sodium (difference - 114mg)
Which food is lower in Saturated Fat?
Almonds is lower in Saturated Fat (difference - 3.727g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.