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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 of 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.

Infographic

Tahini vs Mixed nuts 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.
Contains more Calcium +264.1%
Contains more Iron +242.9%
Contains more Phosphorus +60.5%
Contains more Zinc +37.5%
Contains more Copper +77.5%
Contains more Magnesium +141.1%
Contains more Potassium +52.7%
Contains less Sodium -95.7%
Contains more Manganese +40.1%
Equal in Selenium - 33.9
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 36% 98% 164% 196% 56% 1% 92% 303% 267% 185%
Contains more Calcium +264.1%
Contains more Iron +242.9%
Contains more Phosphorus +60.5%
Contains more Zinc +37.5%
Contains more Copper +77.5%
Contains more Magnesium +141.1%
Contains more Potassium +52.7%
Contains less Sodium -95.7%
Contains more Manganese +40.1%
Equal in Selenium - 33.9

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
4
:
Contains more Vitamin A +2133.3%
Contains more Vitamin B1 +545.5%
Contains more Vitamin B2 +141.3%
Contains more Folate +18.1%
Contains more Vitamin E +3028%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +41.4%
Contains more Vitamin B5 +64.5%
Contains more Vitamin B6 +136.2%
Contains more Choline +101.6%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 5% 5% 0% 0% 305% 110% 103% 42% 35% 74% 0% 15% 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 1% 157% 0% 2% 48% 46% 145% 69% 82% 63% 0% 29% 15%
Contains more Vitamin A +2133.3%
Contains more Vitamin B1 +545.5%
Contains more Vitamin B2 +141.3%
Contains more Folate +18.1%
Contains more Vitamin E +3028%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +41.4%
Contains more Vitamin B5 +64.5%
Contains more Vitamin B6 +136.2%
Contains more Choline +101.6%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +46.6%
Contains more Other +73.6%
Contains more Protein +17.9%
Equal in Fats - 53.95
Equal in Carbs - 21.05
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 g
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more Water +46.6%
Contains more Other +73.6%
Contains more Protein +17.9%
Equal in Fats - 53.95
Equal in Carbs - 21.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -13.6%
Contains more Polyunsaturated fat +61.3%
Contains more Monounsaturated Fat +40.3%
15% 40% 46%
Saturated Fat: 7.529 g
Monounsaturated Fat: 20.302 g
Polyunsaturated fat: 23.564 g
17% 55% 28%
Saturated Fat: 8.711 g
Monounsaturated Fat: 28.488 g
Polyunsaturated fat: 14.612 g
Contains less Saturated Fat -13.6%
Contains more Polyunsaturated fat +61.3%
Contains more Monounsaturated Fat +40.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tahini Mixed nuts Opinion
Net carbs 11.89g 14.05g Mixed nuts
Protein 17g 20.04g Mixed nuts
Fats 53.76g 53.95g Mixed nuts
Carbs 21.19g 21.05g Tahini
Calories 595kcal 607kcal Mixed nuts
Starch 4.2g Mixed nuts
Sugar 0.49g 4.15g Tahini
Fiber 9.3g 7g Tahini
Calcium 426mg 117mg Tahini
Iron 8.95mg 2.61mg Tahini
Magnesium 95mg 229mg Mixed nuts
Phosphorus 732mg 456mg Tahini
Potassium 414mg 632mg Mixed nuts
Sodium 115mg 5mg Mixed nuts
Zinc 4.62mg 3.36mg Tahini
Copper 1.61mg 0.907mg Tahini
Manganese 1.456mg 2.04mg Mixed nuts
Selenium 34.4µg 33.9µg Tahini
Vitamin A 67IU 3IU Tahini
Vitamin A RAE 3µg 0µg Tahini
Vitamin E 0.25mg 7.82mg Mixed nuts
Vitamin C 0mg 0.5mg Mixed nuts
Vitamin B1 1.22mg 0.189mg Tahini
Vitamin B2 0.473mg 0.196mg Tahini
Vitamin B3 5.45mg 7.709mg Mixed nuts
Vitamin B5 0.693mg 1.14mg Mixed nuts
Vitamin B6 0.149mg 0.352mg Mixed nuts
Folate 98µg 83µg Tahini
Choline 25.8mg 52mg Mixed nuts
Vitamin K 0µg 5.7µg Mixed nuts
Tryptophan 0.372mg 0.22mg Tahini
Threonine 0.706mg 0.703mg Tahini
Isoleucine 0.731mg 0.826mg Mixed nuts
Leucine 1.302mg 1.656mg Mixed nuts
Lysine 0.545mg 0.782mg Mixed nuts
Methionine 0.561mg 0.283mg Tahini
Phenylalanine 0.901mg 1.182mg Mixed nuts
Valine 0.95mg 1.001mg Mixed nuts
Histidine 0.5mg 0.572mg Mixed nuts
Trans Fat 0.055g Tahini
Saturated Fat 7.529g 8.711g Tahini
Omega-3 - EPA 0g 0.005g Mixed nuts
Monounsaturated Fat 20.302g 28.488g Mixed nuts
Polyunsaturated fat 23.564g 14.612g Tahini
Omega-6 - Eicosadienoic acid 0.013g Mixed nuts
Omega-6 - Linoleic acid 14.455g Mixed nuts
Omega-3 - ALA 0.082g Mixed nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tahini Mixed nuts
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
50%
Mixed nuts
Minerals Daily Need Coverage Score
194%
Tahini
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Tahini
Tahini is lower in Sugar (difference - 3.66g)
Which food is lower in Saturated Fat?
Tahini
Tahini is lower in Saturated Fat (difference - 1.182g)
Which food is lower in glycemic index?
Tahini
Tahini is lower in glycemic index (difference - 24)
Which food is cheaper?
Tahini
Tahini is cheaper (difference - $3)
Which food is richer in minerals?
Tahini
Tahini is relatively richer in minerals
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 110mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.