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Tahini vs. Hickory nut — In-Depth Nutrition Comparison

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What are the main differences between Tahini and Hickory nut?

  • Tahini is richer in Copper, Iron, Phosphorus, Selenium, Calcium, Vitamin B1, Vitamin B3, and Vitamin B2, yet Hickory nut are richer in Manganese, and Vitamin B5.
  • Hickory nut' daily need coverage for Manganese is 137% higher.
  • Tahini has 7 times more Calcium than Hickory nut. Tahini has 426mg of Calcium, while Hickory nut have 61mg.

We used Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) and Nuts, hickorynuts, dried types in this comparison.

Infographic

Tahini vs Hickory nut 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.
Tahini
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 124% 18% 38% 80% 246% 118% 144% 0.13% 601% 44%
Contains more CalciumCalcium +598.4%
Contains more IronIron +322.2%
Contains more CopperCopper +118.2%
Contains more PhosphorusPhosphorus +117.9%
Contains more SeleniumSelenium +324.7%
Contains more MagnesiumMagnesium +82.1%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +216.6%
~equal in Potassium ~436mg
~equal in Zinc ~4.31mg

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%
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 6.7% 7.9% 0% 0% 217% 30% 17% 105% 44% 0% 0% 30% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +40.7%
Contains more Vitamin B2Vitamin B2 +261.1%
Contains more Vitamin B3Vitamin B3 +500.9%
Contains more FolateFolate +145%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +95.5%
Contains more Vitamin B5Vitamin B5 +151.9%
Contains more Vitamin B6Vitamin B6 +28.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tahini
4
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 g
13% 64% 18% 3% 2%
Protein: 12.72 g
Fats: 64.37 g
Carbs: 18.25 g
Water: 2.65 g
Other: 2.01 g
Contains more ProteinProtein +33.6%
Contains more CarbsCarbs +16.1%
Contains more WaterWater +15.1%
Contains more OtherOther +148.8%
Contains more FatsFats +19.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tahini
1
15% 40% 46%
Saturated Fat: Sat. Fat 7.529 g
Monounsaturated Fat: Mono. Fat 20.302 g
Polyunsaturated fat: Poly. Fat 23.564 g
11% 53% 36%
Saturated Fat: Sat. Fat 7.038 g
Monounsaturated Fat: Mono. Fat 32.611 g
Polyunsaturated fat: Poly. Fat 21.886 g
Contains more Mono. FatMonounsaturated Fat +60.6%
~equal in Saturated Fat ~7.038g
~equal in Polyunsaturated fat ~21.886g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tahini Hickory nut
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tahini Hickory nut Opinion
Calories 595kcal 657kcal Hickory nut
Protein 17g 12.72g Tahini
Fats 53.76g 64.37g Hickory nut
Vitamin C 0mg 2mg Hickory nut
Net carbs 11.89g 11.85g Tahini
Carbs 21.19g 18.25g Tahini
Magnesium 95mg 173mg Hickory nut
Calcium 426mg 61mg Tahini
Potassium 414mg 436mg Hickory nut
Iron 8.95mg 2.12mg Tahini
Sugar 0.49g Hickory nut
Fiber 9.3g 6.4g Tahini
Copper 1.61mg 0.738mg Tahini
Zinc 4.62mg 4.31mg Tahini
Phosphorus 732mg 336mg Tahini
Sodium 115mg 1mg Hickory nut
Vitamin A 67IU 131IU Hickory nut
Vitamin A RAE 3µg 7µg Hickory nut
Vitamin E 0.25mg Tahini
Manganese 1.456mg 4.61mg Hickory nut
Selenium 34.4µg 8.1µg Tahini
Vitamin B1 1.22mg 0.867mg Tahini
Vitamin B2 0.473mg 0.131mg Tahini
Vitamin B3 5.45mg 0.907mg Tahini
Vitamin B5 0.693mg 1.746mg Hickory nut
Vitamin B6 0.149mg 0.192mg Hickory nut
Folate 98µg 40µg Tahini
Choline 25.8mg Tahini
Saturated Fat 7.529g 7.038g Hickory nut
Monounsaturated Fat 20.302g 32.611g Hickory nut
Polyunsaturated fat 23.564g 21.886g Tahini
Tryptophan 0.372mg 0.139mg Tahini
Threonine 0.706mg 0.422mg Tahini
Isoleucine 0.731mg 0.576mg Tahini
Leucine 1.302mg 1.027mg Tahini
Lysine 0.545mg 0.497mg Tahini
Methionine 0.561mg 0.3mg Tahini
Phenylalanine 0.901mg 0.713mg Tahini
Valine 0.95mg 0.73mg Tahini
Histidine 0.5mg 0.389mg Tahini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tahini Hickory nut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Hickory nut
Minerals Daily Need Coverage Score
194%
Tahini
141%
Hickory nut

Comparison summary

Which food is richer in minerals?
Tahini
Tahini is relatively richer in minerals
Which food is lower in Sugar?
Hickory nut
Hickory nut is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Hickory nut
Hickory nut contains less Sodium (difference - 114mg)
Which food is lower in Saturated Fat?
Hickory nut
Hickory nut is lower in Saturated Fat (difference - 0.491g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Hickory nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170177/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.