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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.

Infographic

Tahini vs Greek Tzatziki infographic
Infographic link

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 Calcium +267.2%
Contains more Iron +588.5%
Contains more Phosphorus +761.2%
Contains more Potassium +123.8%
Contains less Sodium -64.3%
Contains more Zinc +824%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 128% 336% 68% 314% 37% 15% 126% 537% 190% 188%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 49% 0% 36% 16% 42% 14% 0% 0% 0%
Contains more Calcium +267.2%
Contains more Iron +588.5%
Contains more Phosphorus +761.2%
Contains more Potassium +123.8%
Contains less Sodium -64.3%
Contains more Zinc +824%

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
11
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +510%
Contains more Vitamin B2 +136.5%
Contains more Vitamin B3 +101.9%
Contains more Vitamin B6 +148.3%
Contains more Folate +250%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 5% 0% 0% 305% 109% 102% 42% 34% 74% 0% 14% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 50% 46% 51% 0% 14% 21% 38% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +510%
Contains more Vitamin B2 +136.5%
Contains more Vitamin B3 +101.9%
Contains more Vitamin B6 +148.3%
Contains more Folate +250%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +53.2%
Contains more Fats +714.5%
Contains more Carbs +40.2%
Contains more Water +1418%
Contains more Other +26%
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 g
11% 7% 30% 46% 6%
Protein: 11.1 g
Fats: 6.6 g
Carbs: 29.7 g
Water: 46.3 g
Other: 6.3 g
Contains more Protein +53.2%
Contains more Fats +714.5%
Contains more Carbs +40.2%
Contains more Water +1418%
Contains more Other +26%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1094.2%
Contains more Polyunsaturated fat +2042.2%
Contains less Saturated Fat -69.5%
15% 40% 46%
Saturated Fat: 7.529 g
Monounsaturated Fat: 20.302 g
Polyunsaturated fat: 23.564 g
45% 33% 22%
Saturated Fat: 2.3 g
Monounsaturated Fat: 1.7 g
Polyunsaturated fat: 1.1 g
Contains more Monounsaturated Fat +1094.2%
Contains more Polyunsaturated fat +2042.2%
Contains less Saturated 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.
Tahini Greek Tzatziki
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tahini Greek Tzatziki Opinion
Net carbs 11.89g 23.8g Greek Tzatziki
Protein 17g 11.1g Tahini
Fats 53.76g 6.6g Tahini
Carbs 21.19g 29.7g Greek Tzatziki
Calories 595kcal 203kcal Tahini
Sugar 0.49g 2.7g Tahini
Fiber 9.3g 5.9g Tahini
Calcium 426mg 116mg Tahini
Iron 8.95mg 1.3mg Tahini
Magnesium 95mg Tahini
Phosphorus 732mg 85mg Tahini
Potassium 414mg 185mg Tahini
Sodium 115mg 322mg Tahini
Zinc 4.62mg 0.5mg Tahini
Copper 1.61mg Tahini
Manganese 1.456mg Tahini
Selenium 34.4µg Tahini
Vitamin A 67IU 0IU Tahini
Vitamin A RAE 3µg Tahini
Vitamin E 0.25mg Tahini
Vitamin B1 1.22mg 0.2mg Tahini
Vitamin B2 0.473mg 0.2mg Tahini
Vitamin B3 5.45mg 2.7mg Tahini
Vitamin B5 0.693mg Tahini
Vitamin B6 0.149mg 0.06mg Tahini
Folate 98µg 28µg Tahini
Vitamin B12 0µg 0.3µg Greek Tzatziki
Choline 25.8mg Tahini
Tryptophan 0.372mg Tahini
Threonine 0.706mg Tahini
Isoleucine 0.731mg Tahini
Leucine 1.302mg Tahini
Lysine 0.545mg Tahini
Methionine 0.561mg Tahini
Phenylalanine 0.901mg Tahini
Valine 0.95mg Tahini
Histidine 0.5mg Tahini
Cholesterol 0mg 10mg Tahini
Saturated Fat 7.529g 2.3g Greek Tzatziki
Monounsaturated Fat 20.302g 1.7g Tahini
Polyunsaturated fat 23.564g 1.1g Tahini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tahini Greek Tzatziki
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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%
Tahini
17%
Greek Tzatziki
Minerals Daily Need Coverage Score
194%
Tahini
19%
Greek Tzatziki

Comparison summary

Which food is lower in Sugar?
Tahini
Tahini is lower in Sugar (difference - 2.21g)
Which food contains less Sodium?
Tahini
Tahini contains less Sodium (difference - 207mg)
Which food is lower in Cholesterol?
Tahini
Tahini is lower in Cholesterol (difference - 10mg)
Which food is richer in minerals?
Tahini
Tahini is relatively richer in minerals
Which food is richer in vitamins?
Tahini
Tahini is relatively richer in vitamins
Which food is lower in Saturated Fat?
Greek Tzatziki
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 ($)

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

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.