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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.

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Tahini vs Hickory nut 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
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% 1% 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% 2.3% 0% 0% 217% 30% 17% 105% 44% 0% 0% 30% 0%
Contains more Vitamin EVitamin 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 +133.3%
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

All nutrients comparison - raw data values

Nutrient Tahini Hickory nut DV% diff.
Manganese 1.456mg 4.61mg 137%
Copper 1.61mg 0.738mg 97%
Iron 8.95mg 2.12mg 85%
Phosphorus 732mg 336mg 57%
Selenium 34.4µg 8.1µg 48%
Calcium 426mg 61mg 37%
Monounsaturated fat 20.302g 32.611g 31%
Vitamin B1 1.22mg 0.867mg 29%
Vitamin B3 5.45mg 0.907mg 28%
Vitamin B2 0.473mg 0.131mg 26%
Vitamin B5 0.693mg 1.746mg 21%
Magnesium 95mg 173mg 19%
Fats 53.76g 64.37g 16%
Folate 98µg 40µg 15%
Fiber 9.3g 6.4g 12%
Polyunsaturated fat 23.564g 21.886g 11%
Protein 17g 12.72g 9%
Sodium 115mg 1mg 5%
Choline 25.8mg 5%
Vitamin B6 0.149mg 0.192mg 3%
Calories 595kcal 657kcal 3%
Zinc 4.62mg 4.31mg 3%
Vitamin E 0.25mg 2%
Saturated fat 7.529g 7.038g 2%
Vitamin C 0mg 2mg 2%
Potassium 414mg 436mg 1%
Carbs 21.19g 18.25g 1%
Net carbs 11.89g 11.85g N/A
Sugar 0.49g N/A
Vitamin A 3µg 7µg 0%
Tryptophan 0.372mg 0.139mg 0%
Threonine 0.706mg 0.422mg 0%
Isoleucine 0.731mg 0.576mg 0%
Leucine 1.302mg 1.027mg 0%
Lysine 0.545mg 0.497mg 0%
Methionine 0.561mg 0.3mg 0%
Phenylalanine 0.901mg 0.713mg 0%
Valine 0.95mg 0.73mg 0%
Histidine 0.5mg 0.389mg 0%

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

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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.