Tahini vs. Almonds — In-Depth Nutrition Comparison
Compare
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 is lower.
We used Seeds, sesame butter, tahini, from roasted, and toasted kernels (most common type) and Nuts, almonds types in this article.
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.
| 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 | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 0.25mg | 25.63mg | 169% |
| Vitamin B1 | 1.22mg | 0.205mg | 85% |
| Polyunsaturated fat | 23.564g | 12.329g | 75% |
| Iron | 8.95mg | 3.71mg | 66% |
| Copper | 1.61mg | 1.031mg | 64% |
| Selenium | 34.4µg | 4.1µg | 55% |
| Vitamin B2 | 0.473mg | 1.138mg | 51% |
| Magnesium | 95mg | 270mg | 42% |
| Phosphorus | 732mg | 481mg | 36% |
| Manganese | 1.456mg | 2.179mg | 31% |
| Monounsaturated fat | 20.302g | 31.551g | 28% |
| Saturated fat | 7.529g | 3.802g | 17% |
| Calcium | 426mg | 269mg | 16% |
| Folate | 98µg | 44µg | 14% |
| Zinc | 4.62mg | 3.12mg | 14% |
| Fiber | 9.3g | 12.5g | 13% |
| Vitamin B3 | 5.45mg | 3.618mg | 11% |
| Potassium | 414mg | 733mg | 9% |
| Protein | 17g | 21.15g | 8% |
| Fats | 53.76g | 49.93g | 6% |
| Sodium | 115mg | 1mg | 5% |
| Choline | 25.8mg | 52.1mg | 5% |
| Vitamin B5 | 0.693mg | 0.471mg | 4% |
| Calories | 595kcal | 579kcal | 1% |
| Vitamin B6 | 0.149mg | 0.137mg | 1% |
| Carbs | 21.19g | 21.55g | 0% |
| Net carbs | 11.89g | 9.05g | N/A |
| Sugar | 0.49g | 4.35g | N/A |
| Starch | 0.72g | 0% | |
| Vitamin A | 3µg | 0µg | 0% |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.372mg | 0.211mg | 0% |
| Threonine | 0.706mg | 0.601mg | 0% |
| Isoleucine | 0.731mg | 0.751mg | 0% |
| Leucine | 1.302mg | 1.473mg | 0% |
| Lysine | 0.545mg | 0.568mg | 0% |
| Methionine | 0.561mg | 0.157mg | 0% |
| Phenylalanine | 0.901mg | 1.132mg | 0% |
| Valine | 0.95mg | 0.855mg | 0% |
| Histidine | 0.5mg | 0.539mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
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% |
