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 for 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 34.4µg | 1917µg | 3423% |
| Iron | 8.95mg | 2.43mg | 82% |
| Magnesium | 95mg | 376mg | 67% |
| Vitamin B1 | 1.22mg | 0.617mg | 50% |
| Saturated fat | 7.529g | 16.134g | 39% |
| Vitamin E | 0.25mg | 5.65mg | 36% |
| Vitamin B2 | 0.473mg | 0.035mg | 34% |
| Vitamin B3 | 5.45mg | 0.295mg | 32% |
| Calcium | 426mg | 160mg | 27% |
| Fats | 53.76g | 67.1g | 21% |
| Folate | 98µg | 22µg | 19% |
| Copper | 1.61mg | 1.743mg | 15% |
| Vitamin B5 | 0.693mg | 0.184mg | 10% |
| Manganese | 1.456mg | 1.223mg | 10% |
| Monounsaturated fat | 20.302g | 23.879g | 9% |
| Fiber | 9.3g | 7.5g | 7% |
| Potassium | 414mg | 659mg | 7% |
| Polyunsaturated fat | 23.564g | 24.399g | 6% |
| Sodium | 115mg | 3mg | 5% |
| Zinc | 4.62mg | 4.06mg | 5% |
| Protein | 17g | 14.32g | 5% |
| Vitamin B6 | 0.149mg | 0.101mg | 4% |
| Calories | 595kcal | 659kcal | 3% |
| Carbs | 21.19g | 11.74g | 3% |
| Phosphorus | 732mg | 725mg | 1% |
| Choline | 25.8mg | 28.8mg | 1% |
| Vitamin C | 0mg | 0.7mg | 1% |
| Net carbs | 11.89g | 4.24g | N/A |
| Sugar | 0.49g | 2.33g | N/A |
| Starch | 0.25g | 0% | |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.372mg | 0.135mg | 0% |
| Threonine | 0.706mg | 0.365mg | 0% |
| Isoleucine | 0.731mg | 0.518mg | 0% |
| Leucine | 1.302mg | 1.19mg | 0% |
| Lysine | 0.545mg | 0.49mg | 0% |
| Methionine | 0.561mg | 1.124mg | 0% |
| Phenylalanine | 0.901mg | 0.639mg | 0% |
| Valine | 0.95mg | 0.76mg | 0% |
| Histidine | 0.5mg | 0.409mg | 0% |
| Omega-3 - ALA | 0.018g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.018g | N/A | |
| Omega-6 - Linoleic acid | 23.859g | 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:
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
