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.
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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 | +∞% |
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
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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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
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 |
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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%
32%
Minerals Daily Need Coverage Score
194%
200%
Comparison summary
Which food is lower in Sugar?
Tahini is lower in Sugar (difference - 5.42g)
Which food is lower in Saturated fat?
Tahini is lower in Saturated fat (difference - 0.254g)
Which food is lower in glycemic index?
Tahini is lower in glycemic index (difference - 25)
Which food is cheaper?
Tahini is cheaper (difference - $2.5)
Which food contains less Sodium?
Cashew contains less Sodium (difference - 103mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.