Tahini vs. Pistachio — In-Depth Nutrition Comparison
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What are the differences between tahini and pistachios?
- Tahini is higher in iron, selenium, phosphorus, copper, calcium, vitamin B1, vitamin B3, vitamin B2, and zinc, yet pistachios are higher in vitamin B6.
- Pistachios' daily need coverage for vitamin B6 is 119% more.
- Tahini has 5 times more selenium than pistachios. While tahini has 34.4µg of selenium, pistachios have only 7µg.
We used Seeds, sesame butter, tahini, from roasted, and toasted kernels (most common type) and Nuts, pistachio nuts, raw types in this article.
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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 | +305.7% |
| Contains more IronIron | +128.3% |
| Contains more CopperCopper | +23.8% |
| Contains more ZincZinc | +110% |
| Contains more PhosphorusPhosphorus | +49.4% |
| Contains more ManganeseManganese | +21.3% |
| Contains more SeleniumSelenium | +391.4% |
| Contains more MagnesiumMagnesium | +27.4% |
| Contains more PotassiumPotassium | +147.6% |
| Contains less SodiumSodium | -99.1% |
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 B1Vitamin B1 | +40.2% |
| Contains more Vitamin B2Vitamin B2 | +195.6% |
| Contains more Vitamin B3Vitamin B3 | +319.2% |
| Contains more Vitamin B5Vitamin B5 | +33.3% |
| Contains more FolateFolate | +92.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +766.7% |
| Contains more Vitamin EVitamin E | +1044% |
| Contains more Vitamin B6Vitamin B6 | +1040.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.149mg | 1.7mg | 119% |
| Iron | 8.95mg | 3.92mg | 63% |
| Polyunsaturated fat | 23.564g | 14.38g | 61% |
| Selenium | 34.4µg | 7µg | 50% |
| Phosphorus | 732mg | 490mg | 35% |
| Copper | 1.61mg | 1.3mg | 34% |
| Calcium | 426mg | 105mg | 32% |
| Vitamin B1 | 1.22mg | 0.87mg | 29% |
| Vitamin B3 | 5.45mg | 1.3mg | 26% |
| Vitamin B2 | 0.473mg | 0.16mg | 24% |
| Zinc | 4.62mg | 2.2mg | 22% |
| Potassium | 414mg | 1025mg | 18% |
| Vitamin E | 0.25mg | 2.86mg | 17% |
| Fats | 53.76g | 45.32g | 13% |
| Folate | 98µg | 51µg | 12% |
| Manganese | 1.456mg | 1.2mg | 11% |
| Monounsaturated fat | 20.302g | 23.257g | 7% |
| Saturated fat | 7.529g | 5.907g | 7% |
| Vitamin C | 0mg | 5.6mg | 6% |
| Magnesium | 95mg | 121mg | 6% |
| Protein | 17g | 20.16g | 6% |
| Choline | 25.8mg | 5% | |
| Sodium | 115mg | 1mg | 5% |
| Fiber | 9.3g | 10.6g | 5% |
| Vitamin B5 | 0.693mg | 0.52mg | 3% |
| Vitamin A | 3µg | 26µg | 3% |
| Calories | 595kcal | 560kcal | 2% |
| Carbs | 21.19g | 27.17g | 2% |
| Starch | 1.67g | 1% | |
| Net carbs | 11.89g | 16.57g | N/A |
| Sugar | 0.49g | 7.66g | N/A |
| Tryptophan | 0.372mg | 0.251mg | 0% |
| Threonine | 0.706mg | 0.684mg | 0% |
| Isoleucine | 0.731mg | 0.917mg | 0% |
| Leucine | 1.302mg | 1.604mg | 0% |
| Lysine | 0.545mg | 1.138mg | 0% |
| Methionine | 0.561mg | 0.36mg | 0% |
| Phenylalanine | 0.901mg | 1.092mg | 0% |
| Valine | 0.95mg | 1.249mg | 0% |
| Histidine | 0.5mg | 0.512mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-6 - Linoleic acid | 14.091g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +18.6% |
| Contains more OtherOther | +67.8% |
| Contains more ProteinProtein | +18.6% |
| Contains more CarbsCarbs | +28.2% |
| Contains more WaterWater | +43.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +63.9% |
| Contains less Sat. FatSaturated fat | -21.5% |
| Contains more Mono. FatMonounsaturated fat | +14.6% |
