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Tahini vs. Brazil nut — In-Depth Nutrition Comparison

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The main differences between Tahini and Brazil nut

  • Tahini is richer in Iron, Vitamin B1, Vitamin B2, Vitamin B3, Calcium, and Folate, yet Brazil nut is richer in Selenium, Magnesium, and Vitamin E .
  • Daily need coverage for Selenium from Brazil nut is 3423% higher.
  • Tahini contains 18 times more Vitamin B3 than Brazil nut. Tahini contains 5.45mg of Vitamin B3, while Brazil nut contains 0.295mg.
  • Tahini contains less Saturated Fat.

Food types used in this article are Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) and Nuts, brazilnuts, dried, unblanched.

Infographic

Tahini vs Brazil 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.
Contains more Calcium +166.3%
Contains more Iron +268.3%
Contains more Zinc +13.8%
Contains more Manganese +19.1%
Contains more Magnesium +295.8%
Contains more Potassium +59.2%
Contains less Sodium -97.4%
Contains more Selenium +5472.7%
Equal in Phosphorus - 725
Equal in Copper - 1.743
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 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Contains more Calcium +166.3%
Contains more Iron +268.3%
Contains more Zinc +13.8%
Contains more Manganese +19.1%
Contains more Magnesium +295.8%
Contains more Potassium +59.2%
Contains less Sodium -97.4%
Contains more Selenium +5472.7%
Equal in Phosphorus - 725
Equal in Copper - 1.743

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
7
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +97.7%
Contains more Vitamin B2 +1251.4%
Contains more Vitamin B3 +1747.5%
Contains more Vitamin B5 +276.6%
Contains more Vitamin B6 +47.5%
Contains more Folate +345.5%
Contains more Vitamin E +2160%
Contains more Vitamin C +∞%
Contains more Choline +11.6%
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 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 16% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +97.7%
Contains more Vitamin B2 +1251.4%
Contains more Vitamin B3 +1747.5%
Contains more Vitamin B5 +276.6%
Contains more Vitamin B6 +47.5%
Contains more Folate +345.5%
Contains more Vitamin E +2160%
Contains more Vitamin C +∞%
Contains more Choline +11.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +18.7%
Contains more Carbs +80.5%
Contains more Other +46.2%
Contains more Fats +24.8%
Contains more Water +12.1%
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 g
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more Protein +18.7%
Contains more Carbs +80.5%
Contains more Other +46.2%
Contains more Fats +24.8%
Contains more Water +12.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -53.3%
Contains more Monounsaturated Fat +17.6%
Equal in Polyunsaturated fat - 24.399
15% 40% 46%
Saturated Fat: 7.529 g
Monounsaturated Fat: 20.302 g
Polyunsaturated fat: 23.564 g
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Contains less Saturated Fat -53.3%
Contains more Monounsaturated Fat +17.6%
Equal in Polyunsaturated fat - 24.399

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tahini Brazil nut Opinion
Net carbs 11.89g 4.24g Tahini
Protein 17g 14.32g Tahini
Fats 53.76g 67.1g Brazil nut
Carbs 21.19g 11.74g Tahini
Calories 595kcal 659kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 0.49g 2.33g Tahini
Fiber 9.3g 7.5g Tahini
Calcium 426mg 160mg Tahini
Iron 8.95mg 2.43mg Tahini
Magnesium 95mg 376mg Brazil nut
Phosphorus 732mg 725mg Tahini
Potassium 414mg 659mg Brazil nut
Sodium 115mg 3mg Brazil nut
Zinc 4.62mg 4.06mg Tahini
Copper 1.61mg 1.743mg Brazil nut
Manganese 1.456mg 1.223mg Tahini
Selenium 34.4µg 1917µg Brazil nut
Vitamin A 67IU 0IU Tahini
Vitamin A RAE 3µg 0µg Tahini
Vitamin E 0.25mg 5.65mg Brazil nut
Vitamin C 0mg 0.7mg Brazil nut
Vitamin B1 1.22mg 0.617mg Tahini
Vitamin B2 0.473mg 0.035mg Tahini
Vitamin B3 5.45mg 0.295mg Tahini
Vitamin B5 0.693mg 0.184mg Tahini
Vitamin B6 0.149mg 0.101mg Tahini
Folate 98µg 22µg Tahini
Choline 25.8mg 28.8mg Brazil nut
Tryptophan 0.372mg 0.135mg Tahini
Threonine 0.706mg 0.365mg Tahini
Isoleucine 0.731mg 0.518mg Tahini
Leucine 1.302mg 1.19mg Tahini
Lysine 0.545mg 0.49mg Tahini
Methionine 0.561mg 1.124mg Brazil nut
Phenylalanine 0.901mg 0.639mg Tahini
Valine 0.95mg 0.76mg Tahini
Histidine 0.5mg 0.409mg Tahini
Saturated Fat 7.529g 16.134g Tahini
Monounsaturated Fat 20.302g 23.879g Brazil nut
Polyunsaturated fat 23.564g 24.399g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-3 - ALA 0.018g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tahini Brazil nut
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
27%
Brazil nut
Minerals Daily Need Coverage Score
194%
Tahini
1208%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Tahini
Tahini is lower in Sugar (difference - 1.84g)
Which food is lower in Saturated Fat?
Tahini
Tahini is lower in Saturated Fat (difference - 8.605g)
Which food is lower in glycemic index?
Tahini
Tahini is lower in glycemic index (difference - 10)
Which food is cheaper?
Tahini
Tahini is cheaper (difference - $3.4)
Which food is richer in vitamins?
Tahini
Tahini is relatively richer in vitamins
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 112mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.