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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 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

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% 1% 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 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%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Tahini Beechnuts 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%

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

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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.