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Tahini vs. Almond — In-Depth Nutrition Comparison

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What are the differences between Tahini and Almond?

  • Tahini is higher in Vitamin B1, Iron, Copper, Selenium, and Phosphorus, yet Almond is higher in Vitamin E , Vitamin B2, Magnesium, and Manganese.
  • Almond's daily need coverage for Vitamin E is 169% more.
  • Tahini has 8 times more Selenium than Almond. While Tahini has 34.4µg of Selenium, Almond has only 4.1µg.
  • The amount of Saturated Fat in Almond is lower.

We used Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) and Nuts, almonds types in this article.

Infographic

Tahini vs Almond 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.
Tahini
6
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%
Almond
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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.
Tahini
5
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% 4% 5% 0% 305% 109% 102% 42% 34% 0% 0% 74% 14%
Almond
3
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% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
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 E Vitamin E +10152%
Contains more Vitamin B2Vitamin B2 +140.6%
Contains more CholineCholine +101.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.137mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Almond
3
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
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
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
Almond
2
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
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.
Tahini Almond
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tahini Almond Opinion
Calories 595kcal 579kcal Tahini
Protein 17g 21.15g Almond
Fats 53.76g 49.93g Tahini
Net carbs 11.89g 9.05g Tahini
Carbs 21.19g 21.55g Almond
Magnesium 95mg 270mg Almond
Calcium 426mg 269mg Tahini
Potassium 414mg 733mg Almond
Iron 8.95mg 3.71mg Tahini
Sugar 0.49g 4.35g Tahini
Fiber 9.3g 12.5g Almond
Copper 1.61mg 1.031mg Tahini
Zinc 4.62mg 3.12mg Tahini
Starch 0.72g Almond
Phosphorus 732mg 481mg Tahini
Sodium 115mg 1mg Almond
Vitamin A 67IU 2IU Tahini
Vitamin A RAE 3µg 0µg Tahini
Vitamin E 0.25mg 25.63mg Almond
Manganese 1.456mg 2.179mg Almond
Selenium 34.4µg 4.1µg Tahini
Vitamin B1 1.22mg 0.205mg Tahini
Vitamin B2 0.473mg 1.138mg Almond
Vitamin B3 5.45mg 3.618mg Tahini
Vitamin B5 0.693mg 0.471mg Tahini
Vitamin B6 0.149mg 0.137mg Tahini
Folate 98µg 44µg Tahini
Trans Fat 0.015g Tahini
Choline 25.8mg 52.1mg Almond
Saturated Fat 7.529g 3.802g Almond
Monounsaturated Fat 20.302g 31.551g Almond
Polyunsaturated fat 23.564g 12.329g Tahini
Tryptophan 0.372mg 0.211mg Tahini
Threonine 0.706mg 0.601mg Tahini
Isoleucine 0.731mg 0.751mg Almond
Leucine 1.302mg 1.473mg Almond
Lysine 0.545mg 0.568mg Almond
Methionine 0.561mg 0.157mg Tahini
Phenylalanine 0.901mg 1.132mg Almond
Valine 0.95mg 0.855mg Tahini
Histidine 0.5mg 0.539mg Almond
Fructose 0.11g Almond
Omega-3 - ALA 0.003g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tahini Almond
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Tahini
78%
Almond
Minerals Daily Need Coverage Score
194%
Tahini
142%
Almond

Comparison summary

Which food is lower in Sugar?
Tahini
Tahini is lower in Sugar (difference - 3.86g)
Which food is lower in glycemic index?
Tahini
Tahini is lower in glycemic index (difference - 0)
Which food is cheaper?
Tahini
Tahini is cheaper (difference - $2.4)
Which food is richer in minerals?
Tahini
Tahini is relatively richer in minerals
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 114mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 3.727g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Tahini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170189/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.