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Tahini vs. Macadamia — In-Depth Nutrition Comparison

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What are the differences between Tahini and Macadamia?

  • Tahini is higher in Copper, Phosphorus, Iron, Selenium, Calcium, Zinc, Vitamin B2, and Folate, yet Macadamia is higher in Manganese.
  • Macadamia's daily need coverage for Manganese is 116% more.
  • Tahini has 10 times more Selenium than Macadamia. While Tahini has 34.4µg of Selenium, Macadamia has only 3.6µg.
  • The amount of Saturated Fat in Tahini is lower.

We used Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) and Nuts, macadamia nuts, raw types in this article.

Infographic

Tahini vs Macadamia infographic
Infographic link

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
7
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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Contains more CalciumCalcium +401.2%
Contains more PotassiumPotassium +12.5%
Contains more IronIron +142.5%
Contains more CopperCopper +113%
Contains more ZincZinc +255.4%
Contains more PhosphorusPhosphorus +289.4%
Contains more SeleniumSelenium +855.6%
Contains more MagnesiumMagnesium +36.8%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +183.7%

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.
Tahini
5
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% 4% 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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +192%
Contains more Vitamin B3Vitamin B3 +120.4%
Contains more FolateFolate +790.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +116%
Contains more Vitamin B6Vitamin B6 +84.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~1.195mg
~equal in Vitamin B5 ~0.758mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tahini
4
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 g
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more ProteinProtein +114.9%
Contains more CarbsCarbs +53.3%
Contains more WaterWater +124.3%
Contains more OtherOther +338.6%
Contains more FatsFats +40.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tahini
2
15% 40% 46%
Saturated Fat: Sat. Fat 7.529 g
Monounsaturated Fat: Mono. Fat 20.302 g
Polyunsaturated fat: Poly. Fat 23.564 g
17% 81% 2%
Saturated Fat: Sat. Fat 12.061 g
Monounsaturated Fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated Fat -37.6%
Contains more Poly. FatPolyunsaturated fat +1468.8%
Contains more Mono. FatMonounsaturated Fat +190%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tahini Macadamia
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 Macadamia Opinion
Calories 595kcal 718kcal Macadamia
Protein 17g 7.91g Tahini
Fats 53.76g 75.77g Macadamia
Vitamin C 0mg 1.2mg Macadamia
Net carbs 11.89g 5.22g Tahini
Carbs 21.19g 13.82g Tahini
Magnesium 95mg 130mg Macadamia
Calcium 426mg 85mg Tahini
Potassium 414mg 368mg Tahini
Iron 8.95mg 3.69mg Tahini
Sugar 0.49g 4.57g Tahini
Fiber 9.3g 8.6g Tahini
Copper 1.61mg 0.756mg Tahini
Zinc 4.62mg 1.3mg Tahini
Starch 1.05g Macadamia
Phosphorus 732mg 188mg Tahini
Sodium 115mg 5mg Macadamia
Vitamin A 67IU 0IU Tahini
Vitamin A RAE 3µg 0µg Tahini
Vitamin E 0.25mg 0.54mg Macadamia
Manganese 1.456mg 4.131mg Macadamia
Selenium 34.4µg 3.6µg Tahini
Vitamin B1 1.22mg 1.195mg Tahini
Vitamin B2 0.473mg 0.162mg Tahini
Vitamin B3 5.45mg 2.473mg Tahini
Vitamin B5 0.693mg 0.758mg Macadamia
Vitamin B6 0.149mg 0.275mg Macadamia
Folate 98µg 11µg Tahini
Choline 25.8mg Tahini
Saturated Fat 7.529g 12.061g Tahini
Monounsaturated Fat 20.302g 58.877g Macadamia
Polyunsaturated fat 23.564g 1.502g Tahini
Tryptophan 0.372mg 0.067mg Tahini
Threonine 0.706mg 0.37mg Tahini
Isoleucine 0.731mg 0.314mg Tahini
Leucine 1.302mg 0.602mg Tahini
Lysine 0.545mg 0.018mg Tahini
Methionine 0.561mg 0.023mg Tahini
Phenylalanine 0.901mg 0.665mg Tahini
Valine 0.95mg 0.363mg Tahini
Histidine 0.5mg 0.195mg Tahini
Fructose 0.07g Macadamia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tahini Macadamia
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
40%
Macadamia
Minerals Daily Need Coverage Score
194%
Tahini
122%
Macadamia

Comparison summary

Which food is lower in Sugar?
Tahini
Tahini is lower in Sugar (difference - 4.08g)
Which food is lower in Saturated Fat?
Tahini
Tahini is lower in Saturated Fat (difference - 4.532g)
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)
Which food is richer in minerals?
Tahini
Tahini is relatively richer in minerals
Which food contains less Sodium?
Macadamia
Macadamia 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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.