Tahini vs. Cashew — In-Depth Nutrition Comparison
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Summary of differences between tahini and cashew
- Tahini has more vitamin B1, calcium, vitamin B2, iron, vitamin B3, selenium, and fiber; however, cashew is higher in copper, magnesium, and vitamin K.
- Tahini covers your daily need for vitamin B1, 66% more than cashew.
- Tahini has 12 times more calcium than cashew. While tahini has 426mg of calcium, cashew has only 37mg.
These are the specific foods used in this comparison Seeds, sesame butter, tahini, from roasted, and toasted kernels (most common type) and Nuts, cashew nuts, raw.
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 CalciumCalcium | +1051.4% |
| Contains more IronIron | +34% |
| Contains more PhosphorusPhosphorus | +23.4% |
| Contains more SeleniumSelenium | +72.9% |
| Contains more MagnesiumMagnesium | +207.4% |
| Contains more PotassiumPotassium | +59.4% |
| Contains more CopperCopper | +36.3% |
| Contains more ZincZinc | +25.1% |
| Contains less SodiumSodium | -89.6% |
| Contains more ManganeseManganese | +13.7% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +188.4% |
| Contains more Vitamin B2Vitamin B2 | +715.5% |
| Contains more Vitamin B3Vitamin B3 | +413.2% |
| Contains more FolateFolate | +292% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +260% |
| Contains more Vitamin B5Vitamin B5 | +24.7% |
| Contains more Vitamin B6Vitamin B6 | +179.9% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 23.564g | 7.845g | 105% |
| Vitamin B1 | 1.22mg | 0.423mg | 66% |
| Copper | 1.61mg | 2.195mg | 65% |
| Magnesium | 95mg | 292mg | 47% |
| Calcium | 426mg | 37mg | 39% |
| Vitamin B2 | 0.473mg | 0.058mg | 32% |
| Iron | 8.95mg | 6.68mg | 28% |
| Vitamin K | 0µg | 34.1µg | 28% |
| Vitamin B3 | 5.45mg | 1.062mg | 27% |
| Selenium | 34.4µg | 19.9µg | 26% |
| Fiber | 9.3g | 3.3g | 24% |
| Vitamin B6 | 0.149mg | 0.417mg | 21% |
| Phosphorus | 732mg | 593mg | 20% |
| Folate | 98µg | 25µg | 18% |
| Fats | 53.76g | 43.85g | 15% |
| Zinc | 4.62mg | 5.78mg | 11% |
| Starch | 23.49g | 10% | |
| Manganese | 1.456mg | 1.655mg | 9% |
| Monounsaturated fat | 20.302g | 23.797g | 9% |
| Potassium | 414mg | 660mg | 7% |
| Choline | 25.8mg | 5% | |
| Sodium | 115mg | 12mg | 4% |
| Vitamin E | 0.25mg | 0.9mg | 4% |
| Carbs | 21.19g | 30.19g | 3% |
| Vitamin B5 | 0.693mg | 0.864mg | 3% |
| Calories | 595kcal | 553kcal | 2% |
| Protein | 17g | 18.22g | 2% |
| Saturated fat | 7.529g | 7.783g | 1% |
| Vitamin C | 0mg | 0.5mg | 1% |
| Net carbs | 11.89g | 26.89g | N/A |
| Sugar | 0.49g | 5.91g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.372mg | 0.287mg | 0% |
| Threonine | 0.706mg | 0.688mg | 0% |
| Isoleucine | 0.731mg | 0.789mg | 0% |
| Leucine | 1.302mg | 1.472mg | 0% |
| Lysine | 0.545mg | 0.928mg | 0% |
| Methionine | 0.561mg | 0.362mg | 0% |
| Phenylalanine | 0.901mg | 0.951mg | 0% |
| Valine | 0.95mg | 1.094mg | 0% |
| Histidine | 0.5mg | 0.456mg | 0% |
| Fructose | 0.05g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +22.6% |
| Contains more OtherOther | +96.9% |
| Contains more CarbsCarbs | +42.5% |
| Contains more WaterWater | +70.5% |
~equal in
Protein
~18.22g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +200.4% |
| Contains more Mono. FatMonounsaturated fat | +17.2% |
~equal in
Saturated fat
~7.783g
