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.
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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 | +166.3% |
| Contains more IronIron | +268.3% |
| Contains more ZincZinc | +13.8% |
| Contains more ManganeseManganese | +19.1% |
| Contains more MagnesiumMagnesium | +295.8% |
| Contains more PotassiumPotassium | +59.2% |
| Contains less SodiumSodium | -97.4% |
| Contains more SeleniumSelenium | +5472.7% |
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 | +97.7% |
| Contains more Vitamin B2Vitamin B2 | +1251.4% |
| Contains more Vitamin B3Vitamin B3 | +1747.5% |
| Contains more Vitamin B5Vitamin B5 | +276.6% |
| Contains more Vitamin B6Vitamin B6 | +47.5% |
| Contains more FolateFolate | +345.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +2160% |
| Contains more CholineCholine | +11.6% |
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:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
| Contains more ProteinProtein | +18.7% |
| Contains more CarbsCarbs | +80.5% |
| Contains more OtherOther | +46.2% |
| Contains more FatsFats | +24.8% |
| Contains more WaterWater | +12.1% |
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
16.134 g
Monounsaturated Fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 g
| Contains less Sat. FatSaturated Fat | -53.3% |
| Contains more Mono. FatMonounsaturated Fat | +17.6% |
~equal in
Polyunsaturated fat
~24.399g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 595kcal | 659kcal |
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| Protein | 17g | 14.32g |
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| Fats | 53.76g | 67.1g |
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| Vitamin C | 0mg | 0.7mg |
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| Net carbs | 11.89g | 4.24g |
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| Carbs | 21.19g | 11.74g |
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| Magnesium | 95mg | 376mg |
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| Calcium | 426mg | 160mg |
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| Potassium | 414mg | 659mg |
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| Iron | 8.95mg | 2.43mg |
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| Sugar | 0.49g | 2.33g |
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| Fiber | 9.3g | 7.5g |
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| Copper | 1.61mg | 1.743mg |
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| Zinc | 4.62mg | 4.06mg |
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| Starch | 0.25g |
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| Phosphorus | 732mg | 725mg |
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| Sodium | 115mg | 3mg |
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| Vitamin A | 67IU | 0IU |
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| Vitamin A | 3µg | 0µg |
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| Vitamin E | 0.25mg | 5.65mg |
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| Manganese | 1.456mg | 1.223mg |
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| Selenium | 34.4µg | 1917µg |
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| Vitamin B1 | 1.22mg | 0.617mg |
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| Vitamin B2 | 0.473mg | 0.035mg |
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| Vitamin B3 | 5.45mg | 0.295mg |
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| Vitamin B5 | 0.693mg | 0.184mg |
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| Vitamin B6 | 0.149mg | 0.101mg |
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| Folate | 98µg | 22µg |
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| Choline | 25.8mg | 28.8mg |
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| Saturated Fat | 7.529g | 16.134g |
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| Monounsaturated Fat | 20.302g | 23.879g |
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| Polyunsaturated fat | 23.564g | 24.399g |
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| Tryptophan | 0.372mg | 0.135mg |
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| Threonine | 0.706mg | 0.365mg |
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| Isoleucine | 0.731mg | 0.518mg |
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| Leucine | 1.302mg | 1.19mg |
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| Lysine | 0.545mg | 0.49mg |
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| Methionine | 0.561mg | 1.124mg |
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| Phenylalanine | 0.901mg | 0.639mg |
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| Valine | 0.95mg | 0.76mg |
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| Histidine | 0.5mg | 0.409mg |
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| Omega-3 - ALA | 0.018g |
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| Omega-6 - Gamma-linoleic acid | 0.018g |
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| Omega-6 - Linoleic acid | 23.859g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
27%
Minerals Daily Need Coverage Score
194%
1208%
Comparison summary
Which food is lower in Sugar?
Tahini is lower in Sugar (difference - 1.84g)
Which food is lower in Saturated Fat?
Tahini is lower in Saturated Fat (difference - 8.605g)
Which food is lower in glycemic index?
Tahini is lower in glycemic index (difference - 10)
Which food is cheaper?
Tahini is cheaper (difference - $3.4)
Which food is richer in vitamins?
Tahini is relatively richer in vitamins
Which food contains less Sodium?
Brazil nut contains less Sodium (difference - 112mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.