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Tahini vs. Hazelnut — In-Depth Nutrition Comparison

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What are the main differences between tahini and hazelnut?

  • Tahini is richer in phosphorus, selenium, iron, vitamin B1, calcium, vitamin B2, and vitamin B3, yet hazelnut is richer in manganese, vitamin E, and vitamin B6.
  • Hazelnut's daily need coverage for manganese is 205% higher.
  • Tahini has 14 times more selenium than hazelnut. Tahini has 34.4µg of selenium, while hazelnut has 2.4µg.

We used Seeds, sesame butter, tahini, from roasted, and toasted kernels (most common type) and Nuts, hazelnuts or filberts types in this comparison.

Infographic

Tahini vs Hazelnut 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.
Tahini
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 68% 128% 37% 336% 537% 126% 314% 15% 190% 188%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more CalciumCalcium +273.7%
Contains more IronIron +90.4%
Contains more ZincZinc +88.6%
Contains more PhosphorusPhosphorus +152.4%
Contains more SeleniumSelenium +1333.3%
Contains more MagnesiumMagnesium +71.6%
Contains more PotassiumPotassium +64.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +324.1%
~equal in Copper ~1.725mg

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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 5% 0% 305% 109% 102% 42% 34% 0% 0% 74% 14%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +89.7%
Contains more Vitamin B2Vitamin B2 +318.6%
Contains more Vitamin B3Vitamin B3 +202.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +5912%
Contains more Vitamin B5Vitamin B5 +32.5%
Contains more Vitamin B6Vitamin B6 +277.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +15.3%
Contains more CholineCholine +76.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tahini Hazelnut DV% diff.
Manganese 1.456mg 6.175mg 205%
Polyunsaturated fat 23.564g 7.92g 104%
Vitamin E 0.25mg 15.03mg 99%
Phosphorus 732mg 290mg 63%
Monounsaturated fat 20.302g 45.652g 63%
Selenium 34.4µg 2.4µg 58%
Iron 8.95mg 4.7mg 53%
Vitamin B1 1.22mg 0.643mg 48%
Vitamin B6 0.149mg 0.563mg 32%
Calcium 426mg 114mg 31%
Vitamin B2 0.473mg 0.113mg 28%
Vitamin B3 5.45mg 1.8mg 23%
Zinc 4.62mg 2.45mg 20%
Magnesium 95mg 163mg 16%
Saturated fat 7.529g 4.464g 14%
Copper 1.61mg 1.725mg 13%
Vitamin K 0µg 14.2µg 12%
Fats 53.76g 60.75g 11%
Potassium 414mg 680mg 8%
Vitamin C 0mg 6.3mg 7%
Sodium 115mg 0mg 5%
Vitamin B5 0.693mg 0.918mg 5%
Folate 98µg 113µg 4%
Choline 25.8mg 45.6mg 4%
Protein 17g 14.95g 4%
Calories 595kcal 628kcal 2%
Fiber 9.3g 9.7g 2%
Carbs 21.19g 16.7g 1%
Net carbs 11.89g 7g N/A
Sugar 0.49g 4.34g N/A
Starch 0.48g 0%
Vitamin A 3µg 1µg 0%
Tryptophan 0.372mg 0.193mg 0%
Threonine 0.706mg 0.497mg 0%
Isoleucine 0.731mg 0.545mg 0%
Leucine 1.302mg 1.063mg 0%
Lysine 0.545mg 0.42mg 0%
Methionine 0.561mg 0.221mg 0%
Phenylalanine 0.901mg 0.663mg 0%
Valine 0.95mg 0.701mg 0%
Histidine 0.5mg 0.432mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tahini
3
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 g
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more ProteinProtein +13.7%
Contains more CarbsCarbs +26.9%
Contains more OtherOther +118.3%
Contains more FatsFats +13%
Contains more WaterWater +74.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tahini
1
15% 40% 46%
Saturated fat: Sat. Fat 7.529 g
Monounsaturated fat: Mono. Fat 20.302 g
Polyunsaturated fat: Poly. Fat 23.564 g
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains more Poly. FatPolyunsaturated fat +197.5%
Contains less Sat. FatSaturated fat -40.7%
Contains more Mono. FatMonounsaturated fat +124.9%

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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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.