Tahini vs. Greek Tzatziki — In-Depth Nutrition Comparison
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How are Tahini and Greek Tzatziki different?
- Tahini has more Iron, Phosphorus, Vitamin B1, Zinc, Calcium, Vitamin B2, Folate, Vitamin B3, and Fiber than Greek Tzatziki.
- Daily need coverage for Iron from Tahini is 96% higher.
- Tahini contains 9 times more Zinc than Greek Tzatziki. While Tahini contains 4.62mg of Zinc, Greek Tzatziki contains only 0.5mg.
- Greek Tzatziki has less Saturated Fat.
Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) and KASHI Pizza, Greek Tzatziki, single serve, frozen, unprepared are the varieties used in this article.
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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 MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +267.2% |
| Contains more PotassiumPotassium | +123.8% |
| Contains more IronIron | +588.5% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +824% |
| Contains more PhosphorusPhosphorus | +761.2% |
| Contains less SodiumSodium | -64.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 E Vitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +510% |
| Contains more Vitamin B2Vitamin B2 | +136.5% |
| Contains more Vitamin B3Vitamin B3 | +101.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +148.3% |
| Contains more FolateFolate | +250% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17 g
Fats:
53.76 g
Carbs:
21.19 g
Water:
3.05 g
Other:
5 g
Protein:
11.1 g
Fats:
6.6 g
Carbs:
29.7 g
Water:
46.3 g
Other:
6.3 g
| Contains more ProteinProtein | +53.2% |
| Contains more FatsFats | +714.5% |
| Contains more CarbsCarbs | +40.2% |
| Contains more WaterWater | +1418% |
| Contains more OtherOther | +26% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
7.529 g
Monounsaturated Fat:
Mono. Fat
20.302 g
Polyunsaturated fat:
Poly. Fat
23.564 g
Saturated Fat:
Sat. Fat
2.3 g
Monounsaturated Fat:
Mono. Fat
1.7 g
Polyunsaturated fat:
Poly. Fat
1.1 g
| Contains more Mono. FatMonounsaturated Fat | +1094.2% |
| Contains more Poly. FatPolyunsaturated fat | +2042.2% |
| Contains less Sat. FatSaturated Fat | -69.5% |
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 Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 595kcal | 203kcal |
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| Protein | 17g | 11.1g |
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| Fats | 53.76g | 6.6g |
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| Net carbs | 11.89g | 23.8g |
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| Carbs | 21.19g | 29.7g |
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| Cholesterol | 0mg | 10mg |
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| Magnesium | 95mg |
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| Calcium | 426mg | 116mg |
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| Potassium | 414mg | 185mg |
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| Iron | 8.95mg | 1.3mg |
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| Sugar | 0.49g | 2.7g |
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| Fiber | 9.3g | 5.9g |
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| Copper | 1.61mg |
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| Zinc | 4.62mg | 0.5mg |
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| Phosphorus | 732mg | 85mg |
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| Sodium | 115mg | 322mg |
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| Vitamin A | 67IU | 0IU |
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| Vitamin A RAE | 3µg |
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| Vitamin E | 0.25mg |
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| Manganese | 1.456mg |
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| Selenium | 34.4µg |
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| Vitamin B1 | 1.22mg | 0.2mg |
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| Vitamin B2 | 0.473mg | 0.2mg |
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| Vitamin B3 | 5.45mg | 2.7mg |
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| Vitamin B5 | 0.693mg |
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| Vitamin B6 | 0.149mg | 0.06mg |
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| Vitamin B12 | 0µg | 0.3µg |
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| Folate | 98µg | 28µg |
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| Choline | 25.8mg |
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| Saturated Fat | 7.529g | 2.3g |
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| Monounsaturated Fat | 20.302g | 1.7g |
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| Polyunsaturated fat | 23.564g | 1.1g |
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| Tryptophan | 0.372mg |
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| Threonine | 0.706mg |
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| Isoleucine | 0.731mg |
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| Leucine | 1.302mg |
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| Lysine | 0.545mg |
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| Methionine | 0.561mg |
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| Phenylalanine | 0.901mg |
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| Valine | 0.95mg |
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| Histidine | 0.5mg |
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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 | 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%
17%
Minerals Daily Need Coverage Score
194%
19%
Comparison summary
Which food is lower in Cholesterol?
Tahini is lower in Cholesterol (difference - 10mg)
Which food is lower in Sugar?
Tahini is lower in Sugar (difference - 2.21g)
Which food contains less Sodium?
Tahini contains less Sodium (difference - 207mg)
Which food is richer in minerals?
Tahini is relatively richer in minerals
Which food is richer in vitamins?
Tahini is relatively richer in vitamins
Which food is lower in Saturated Fat?
Greek Tzatziki is lower in Saturated Fat (difference - 5.229g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)