Tahini vs. Beechnuts — In-Depth Nutrition Comparison
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Summary of differences between tahini and beechnuts
- Tahini has more phosphorus, copper, iron, vitamin B1, calcium, zinc, vitamin B3, and magnesium; however, beechnuts are higher in vitamin B6 and potassium.
- Tahini covers your daily need for phosphorus, 105% more than beechnuts.
These are the specific foods used in this comparison Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) and Nuts, beechnuts, dried.
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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +42500% |
| Contains more IronIron | +263.8% |
| Contains more CopperCopper | +140.3% |
| Contains more ZincZinc | +1183.3% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +145.7% |
| Contains less SodiumSodium | -67% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +301.3% |
| Contains more Vitamin B2Vitamin B2 | +27.5% |
| Contains more Vitamin B3Vitamin B3 | +521.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +33.5% |
| Contains more Vitamin B6Vitamin B6 | +359.1% |
| Contains more FolateFolate | +15.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +174.2% |
| Contains more OtherOther | +35.1% |
| Contains more CarbsCarbs | +58.1% |
| Contains more WaterWater | +116.4% |
~equal in
Fats
~50g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +17.3% |
| Contains less Sat. FatSaturated fat | -24% |
~equal in
Monounsaturated fat
~21.892g
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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| Rich in vitamins |
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| Lower in Sugar |
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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 | |
|
DV% diff. |
| Phosphorus | 732mg | 0mg | 105% |
| Copper | 1.61mg | 0.67mg | 104% |
| Iron | 8.95mg | 2.46mg | 81% |
| Vitamin B1 | 1.22mg | 0.304mg | 76% |
| Selenium | 34.4µg | 63% | |
| Calcium | 426mg | 1mg | 43% |
| Vitamin B6 | 0.149mg | 0.684mg | 41% |
| Zinc | 4.62mg | 0.36mg | 39% |
| Fiber | 9.3g | 37% | |
| Vitamin B3 | 5.45mg | 0.877mg | 29% |
| Polyunsaturated fat | 23.564g | 20.089g | 23% |
| Magnesium | 95mg | 0mg | 23% |
| Protein | 17g | 6.2g | 22% |
| Potassium | 414mg | 1017mg | 18% |
| Vitamin C | 0mg | 15.5mg | 17% |
| Vitamin B2 | 0.473mg | 0.371mg | 8% |
| Saturated fat | 7.529g | 5.719g | 8% |
| Fats | 53.76g | 50g | 6% |
| Vitamin B5 | 0.693mg | 0.925mg | 5% |
| Choline | 25.8mg | 5% | |
| Manganese | 1.456mg | 1.341mg | 5% |
| Folate | 98µg | 113µg | 4% |
| Monounsaturated fat | 20.302g | 21.892g | 4% |
| Carbs | 21.19g | 33.5g | 4% |
| Sodium | 115mg | 38mg | 3% |
| Vitamin E | 0.25mg | 2% | |
| Calories | 595kcal | 576kcal | 1% |
| Net carbs | 11.89g | 33.5g | N/A |
| Sugar | 0.49g | N/A | |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.372mg | 0.069mg | 0% |
| Threonine | 0.706mg | 0.221mg | 0% |
| Isoleucine | 0.731mg | 0.245mg | 0% |
| Leucine | 1.302mg | 0.367mg | 0% |
| Lysine | 0.545mg | 0.367mg | 0% |
| Methionine | 0.561mg | 0.146mg | 0% |
| Phenylalanine | 0.901mg | 0.262mg | 0% |
| Valine | 0.95mg | 0.346mg | 0% |
| Histidine | 0.5mg | 0.172mg | 0% |
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%
41%
Minerals Daily Need Coverage Score
194%
60%
Comparison summary
Which food is richer in minerals?
Tahini is relatively richer in minerals
Which food is richer in vitamins?
Tahini is relatively richer in vitamins
Which food is lower in Sugar?
Beechnuts is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Beechnuts contains less Sodium (difference - 77mg)
Which food is lower in Saturated fat?
Beechnuts is lower in Saturated fat (difference - 1.81g)
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 ($)