Tahini vs. Mixed nuts — In-Depth Nutrition Comparison
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Summary of differences between tahini and mixed nuts
- Tahini has more vitamin B1, iron, copper, phosphorus, calcium, and vitamin B2; however, mixed nuts are higher in vitamin E, magnesium, manganese, and vitamin B6.
- Tahini covers your daily need for vitamin B1, 86% more than mixed nuts.
- Tahini has 4 times more calcium than mixed nuts. While tahini has 426mg of calcium, mixed nuts have only 117mg.
These are the specific foods used in this comparison Seeds, sesame butter, tahini, from roasted, and toasted kernels (most common type) and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.
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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 CalciumCalcium | +264.1% |
| Contains more IronIron | +242.9% |
| Contains more CopperCopper | +77.5% |
| Contains more ZincZinc | +37.5% |
| Contains more PhosphorusPhosphorus | +60.5% |
| Contains more MagnesiumMagnesium | +141.1% |
| Contains more PotassiumPotassium | +52.7% |
| Contains less SodiumSodium | -95.7% |
| Contains more ManganeseManganese | +40.1% |
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 B1Vitamin B1 | +545.5% |
| Contains more Vitamin B2Vitamin B2 | +141.3% |
| Contains more FolateFolate | +18.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +3028% |
| Contains more Vitamin B3Vitamin B3 | +41.4% |
| Contains more Vitamin B5Vitamin B5 | +64.5% |
| Contains more Vitamin B6Vitamin B6 | +136.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +101.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 1.22mg | 0.189mg | 86% |
| Iron | 8.95mg | 2.61mg | 79% |
| Copper | 1.61mg | 0.907mg | 78% |
| Polyunsaturated fat | 23.564g | 14.612g | 60% |
| Vitamin E | 0.25mg | 7.82mg | 50% |
| Phosphorus | 732mg | 456mg | 39% |
| Magnesium | 95mg | 229mg | 32% |
| Calcium | 426mg | 117mg | 31% |
| Manganese | 1.456mg | 2.04mg | 25% |
| Vitamin B2 | 0.473mg | 0.196mg | 21% |
| Monounsaturated fat | 20.302g | 28.488g | 20% |
| Vitamin B6 | 0.149mg | 0.352mg | 16% |
| Vitamin B3 | 5.45mg | 7.709mg | 14% |
| Zinc | 4.62mg | 3.36mg | 11% |
| Vitamin B5 | 0.693mg | 1.14mg | 9% |
| Fiber | 9.3g | 7g | 9% |
| Potassium | 414mg | 632mg | 6% |
| Protein | 17g | 20.04g | 6% |
| Sodium | 115mg | 5mg | 5% |
| Vitamin K | 0µg | 5.7µg | 5% |
| Choline | 25.8mg | 52mg | 5% |
| Saturated fat | 7.529g | 8.711g | 5% |
| Folate | 98µg | 83µg | 4% |
| Starch | 4.2g | 2% | |
| Calories | 595kcal | 607kcal | 1% |
| Vitamin C | 0mg | 0.5mg | 1% |
| Selenium | 34.4µg | 33.9µg | 1% |
| Fats | 53.76g | 53.95g | 0% |
| Carbs | 21.19g | 21.05g | 0% |
| Net carbs | 11.89g | 14.05g | N/A |
| Sugar | 0.49g | 4.15g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.372mg | 0.22mg | 0% |
| Threonine | 0.706mg | 0.703mg | 0% |
| Isoleucine | 0.731mg | 0.826mg | 0% |
| Leucine | 1.302mg | 1.656mg | 0% |
| Lysine | 0.545mg | 0.782mg | 0% |
| Methionine | 0.561mg | 0.283mg | 0% |
| Phenylalanine | 0.901mg | 1.182mg | 0% |
| Valine | 0.95mg | 1.001mg | 0% |
| Histidine | 0.5mg | 0.572mg | 0% |
| Omega-3 - EPA | 0g | 0.005g | N/A |
| Omega-3 - ALA | 0.082g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.013g | N/A | |
| Omega-6 - Linoleic acid | 14.455g | N/A |
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:
20.04 g
Fats:
53.95 g
Carbs:
21.05 g
Water:
2.08 g
Other:
2.88 g
| Contains more WaterWater | +46.6% |
| Contains more OtherOther | +73.6% |
| Contains more ProteinProtein | +17.9% |
~equal in
Fats
~53.95g
~equal in
Carbs
~21.05g
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
8.711 g
Monounsaturated fat:
Mono. Fat
28.488 g
Polyunsaturated fat:
Poly. Fat
14.612 g
| Contains less Sat. FatSaturated fat | -13.6% |
| Contains more Poly. FatPolyunsaturated fat | +61.3% |
| Contains more Mono. FatMonounsaturated fat | +40.3% |
