Tahini vs. Almond paste — In-Depth Nutrition Comparison
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What are the differences between Tahini and Almond paste?
- Tahini is higher in Copper, Vitamin B1, Iron, Phosphorus, Selenium, Zinc, Manganese, Calcium, and Vitamin B3, yet Almond paste is higher in Vitamin E.
- Tahini's daily need coverage for Copper is 128% more.
- Tahini has 15 times more Vitamin B1 than Almond paste. While Tahini has 1.22mg of Vitamin B1, Almond paste has only 0.082mg.
We used Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) and Nuts, almond paste 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 | +147.7% |
| Contains more PotassiumPotassium | +31.8% |
| Contains more IronIron | +459.4% |
| Contains more CopperCopper | +254.6% |
| Contains more ZincZinc | +212.2% |
| Contains more PhosphorusPhosphorus | +183.7% |
| Contains more ManganeseManganese | +70.1% |
| Contains more SeleniumSelenium | +719% |
| Contains more MagnesiumMagnesium | +36.8% |
| Contains less SodiumSodium | -92.2% |
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 | +1387.8% |
| Contains more Vitamin B2Vitamin B2 | +14.3% |
| Contains more Vitamin B3Vitamin B3 | +283.3% |
| Contains more Vitamin B5Vitamin B5 | +513.3% |
| Contains more Vitamin B6Vitamin B6 | +313.9% |
| Contains more FolateFolate | +34.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +5316% |
| Contains more CholineCholine | +10.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17 g
Fats:
53.76 g
Carbs:
21.19 g
Water:
3.05 g
Other:
5 g
Protein:
9 g
Fats:
27.74 g
Carbs:
47.81 g
Water:
14.08 g
Other:
1.37 g
| Contains more ProteinProtein | +88.9% |
| Contains more FatsFats | +93.8% |
| Contains more OtherOther | +265% |
| Contains more CarbsCarbs | +125.6% |
| Contains more WaterWater | +361.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
7.529 g
Monounsaturated Fat:
Mono. Fat
20.302 g
Polyunsaturated fat:
Poly. Fat
23.564 g
Saturated Fat:
Sat. Fat
2.629 g
Monounsaturated Fat:
Mono. Fat
18.012 g
Polyunsaturated fat:
Poly. Fat
5.821 g
| Contains more Mono. FatMonounsaturated Fat | +12.7% |
| Contains more Poly. FatPolyunsaturated fat | +304.8% |
| Contains less Sat. FatSaturated Fat | -65.1% |
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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| Rich in minerals |
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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 595kcal | 458kcal |
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| Protein | 17g | 9g |
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| Fats | 53.76g | 27.74g |
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| Vitamin C | 0mg | 0.1mg |
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| Net carbs | 11.89g | 43.01g |
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| Carbs | 21.19g | 47.81g |
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| Magnesium | 95mg | 130mg |
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| Calcium | 426mg | 172mg |
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| Potassium | 414mg | 314mg |
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| Iron | 8.95mg | 1.6mg |
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| Sugar | 0.49g | 36.25g |
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| Fiber | 9.3g | 4.8g |
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| Copper | 1.61mg | 0.454mg |
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| Zinc | 4.62mg | 1.48mg |
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| Phosphorus | 732mg | 258mg |
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| Sodium | 115mg | 9mg |
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| Vitamin A | 67IU | 0IU |
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| Vitamin A | 3µg | 0µg |
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| Vitamin E | 0.25mg | 13.54mg |
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| Manganese | 1.456mg | 0.856mg |
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| Selenium | 34.4µg | 4.2µg |
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| Vitamin B1 | 1.22mg | 0.082mg |
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| Vitamin B2 | 0.473mg | 0.414mg |
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| Vitamin B3 | 5.45mg | 1.422mg |
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| Vitamin B5 | 0.693mg | 0.113mg |
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| Vitamin B6 | 0.149mg | 0.036mg |
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| Folate | 98µg | 73µg |
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| Choline | 25.8mg | 28.5mg |
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| Saturated Fat | 7.529g | 2.629g |
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| Monounsaturated Fat | 20.302g | 18.012g |
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| Polyunsaturated fat | 23.564g | 5.821g |
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| Tryptophan | 0.372mg |
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| Threonine | 0.706mg |
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| Isoleucine | 0.731mg |
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| Leucine | 1.302mg |
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| Lysine | 0.545mg |
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| Methionine | 0.561mg |
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| Phenylalanine | 0.901mg |
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| Valine | 0.95mg |
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| Histidine | 0.5mg |
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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 | Equal | |
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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%
38%
Minerals Daily Need Coverage Score
194%
67%
Comparison summary
Which food is richer in minerals?
Tahini is relatively richer in minerals
Which food is lower in Sugar?
Tahini is lower in Sugar (difference - 35.76g)
Which food is richer in vitamins?
Tahini is relatively richer in vitamins
Which food contains less Sodium?
Almond paste contains less Sodium (difference - 106mg)
Which food is lower in Saturated Fat?
Almond paste is lower in Saturated Fat (difference - 4.9g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
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The foods are relatively equal in price ($)