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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 of 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

Tahini vs Cashew 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
4
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%
Cashew
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
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.
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%
Cashew
5
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
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 E Vitamin E +260%
Contains more Vitamin B5Vitamin B5 +24.7%
Contains more Vitamin B6Vitamin B6 +179.9%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tahini
2
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 g
Cashew
3
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
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
Tahini
2
15% 40% 46%
Saturated Fat: Sat. Fat 7.529 g
Monounsaturated Fat: Mono. Fat 20.302 g
Polyunsaturated fat: Poly. Fat 23.564 g
Cashew
1
20% 60% 20%
Saturated Fat: Sat. Fat 7.783 g
Monounsaturated Fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
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.
Tahini Cashew
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tahini Cashew Opinion
Calories 595kcal 553kcal Tahini
Protein 17g 18.22g Cashew
Fats 53.76g 43.85g Tahini
Vitamin C 0mg 0.5mg Cashew
Net carbs 11.89g 26.89g Cashew
Carbs 21.19g 30.19g Cashew
Magnesium 95mg 292mg Cashew
Calcium 426mg 37mg Tahini
Potassium 414mg 660mg Cashew
Iron 8.95mg 6.68mg Tahini
Sugar 0.49g 5.91g Tahini
Fiber 9.3g 3.3g Tahini
Copper 1.61mg 2.195mg Cashew
Zinc 4.62mg 5.78mg Cashew
Starch 23.49g Cashew
Phosphorus 732mg 593mg Tahini
Sodium 115mg 12mg Cashew
Vitamin A 67IU 0IU Tahini
Vitamin A RAE 3µg 0µg Tahini
Vitamin E 0.25mg 0.9mg Cashew
Manganese 1.456mg 1.655mg Cashew
Selenium 34.4µg 19.9µg Tahini
Vitamin B1 1.22mg 0.423mg Tahini
Vitamin B2 0.473mg 0.058mg Tahini
Vitamin B3 5.45mg 1.062mg Tahini
Vitamin B5 0.693mg 0.864mg Cashew
Vitamin B6 0.149mg 0.417mg Cashew
Vitamin K 0µg 34.1µg Cashew
Folate 98µg 25µg Tahini
Choline 25.8mg Tahini
Saturated Fat 7.529g 7.783g Tahini
Monounsaturated Fat 20.302g 23.797g Cashew
Polyunsaturated fat 23.564g 7.845g Tahini
Tryptophan 0.372mg 0.287mg Tahini
Threonine 0.706mg 0.688mg Tahini
Isoleucine 0.731mg 0.789mg Cashew
Leucine 1.302mg 1.472mg Cashew
Lysine 0.545mg 0.928mg Cashew
Methionine 0.561mg 0.362mg Tahini
Phenylalanine 0.901mg 0.951mg Cashew
Valine 0.95mg 1.094mg Cashew
Histidine 0.5mg 0.456mg Tahini
Fructose 0.05g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tahini Cashew
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
32%
Cashew
Minerals Daily Need Coverage Score
194%
Tahini
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Tahini
Tahini is lower in Sugar (difference - 5.42g)
Which food is lower in Saturated Fat?
Tahini
Tahini is lower in Saturated Fat (difference - 0.254g)
Which food is lower in glycemic index?
Tahini
Tahini is lower in glycemic index (difference - 25)
Which food is cheaper?
Tahini
Tahini is cheaper (difference - $2.5)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 103mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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?
?
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.

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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.