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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 of 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

Tahini vs Beechnuts 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
7
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 90% 92% 223% 9.8% 0% 5% 175% 0%
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%
~equal in Manganese ~1.341mg

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
6
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%
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 52% 0% 0% 0% 76% 86% 16% 56% 158% 0% 0% 85% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin 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%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tahini
3
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 g
6% 50% 34% 7% 4%
Protein: 6.2 g
Fats: 50 g
Carbs: 33.5 g
Water: 6.6 g
Other: 3.7 g
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
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
12% 46% 42%
Saturated Fat: Sat. Fat 5.719 g
Monounsaturated Fat: Mono. Fat 21.892 g
Polyunsaturated fat: Poly. Fat 20.089 g
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.
Tahini Beechnuts
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tahini Beechnuts Opinion
Calories 595kcal 576kcal Tahini
Protein 17g 6.2g Tahini
Fats 53.76g 50g Tahini
Vitamin C 0mg 15.5mg Beechnuts
Net carbs 11.89g 33.5g Beechnuts
Carbs 21.19g 33.5g Beechnuts
Magnesium 95mg 0mg Tahini
Calcium 426mg 1mg Tahini
Potassium 414mg 1017mg Beechnuts
Iron 8.95mg 2.46mg Tahini
Sugar 0.49g Beechnuts
Fiber 9.3g Tahini
Copper 1.61mg 0.67mg Tahini
Zinc 4.62mg 0.36mg Tahini
Phosphorus 732mg 0mg Tahini
Sodium 115mg 38mg Beechnuts
Vitamin A 67IU 0IU Tahini
Vitamin A RAE 3µg 0µg Tahini
Vitamin E 0.25mg Tahini
Manganese 1.456mg 1.341mg Tahini
Selenium 34.4µg Tahini
Vitamin B1 1.22mg 0.304mg Tahini
Vitamin B2 0.473mg 0.371mg Tahini
Vitamin B3 5.45mg 0.877mg Tahini
Vitamin B5 0.693mg 0.925mg Beechnuts
Vitamin B6 0.149mg 0.684mg Beechnuts
Folate 98µg 113µg Beechnuts
Choline 25.8mg Tahini
Saturated Fat 7.529g 5.719g Beechnuts
Monounsaturated Fat 20.302g 21.892g Beechnuts
Polyunsaturated fat 23.564g 20.089g Tahini
Tryptophan 0.372mg 0.069mg Tahini
Threonine 0.706mg 0.221mg Tahini
Isoleucine 0.731mg 0.245mg Tahini
Leucine 1.302mg 0.367mg Tahini
Lysine 0.545mg 0.367mg Tahini
Methionine 0.561mg 0.146mg Tahini
Phenylalanine 0.901mg 0.262mg Tahini
Valine 0.95mg 0.346mg Tahini
Histidine 0.5mg 0.172mg Tahini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tahini Beechnuts
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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%
Tahini
41%
Beechnuts
Minerals Daily Need Coverage Score
194%
Tahini
60%
Beechnuts

Comparison summary

Which food is richer in minerals?
Tahini
Tahini is relatively richer in minerals
Which food is richer in vitamins?
Tahini
Tahini is relatively richer in vitamins
Which food is lower in Sugar?
Beechnuts
Beechnuts is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Beechnuts
Beechnuts contains less Sodium (difference - 77mg)
Which food is lower in Saturated Fat?
Beechnuts
Beechnuts is lower in Saturated Fat (difference - 1.81g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Beechnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170161/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.