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Tahini vs. Pistachio — In-Depth Nutrition Comparison

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What are the differences between Tahini and Pistachio?

  • Tahini is higher in Iron, Selenium, Phosphorus, Copper, Calcium, Vitamin B1, Vitamin B3, Vitamin B2, and Zinc, yet Pistachio is higher in Vitamin B6.
  • Pistachio's daily need coverage for Vitamin B6 is 119% more.
  • Tahini has 5 times more Selenium than Pistachio. While Tahini has 34.4µg of Selenium, Pistachio has 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.

Infographic

Tahini vs Pistachio 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
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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
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.
Tahini
6
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 19% 31% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
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 +670.1%
Contains more Vitamin E Vitamin E +1044%
Contains more Vitamin B6Vitamin B6 +1040.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tahini
2
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 g
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
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
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
14% 53% 33%
Saturated Fat: Sat. Fat 5.907 g
Monounsaturated Fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains more Poly. FatPolyunsaturated fat +63.9%
Contains less Sat. FatSaturated Fat -21.5%
Contains more Mono. FatMonounsaturated Fat +14.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tahini Pistachio
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tahini Pistachio Opinion
Calories 595kcal 560kcal Tahini
Protein 17g 20.16g Pistachio
Fats 53.76g 45.32g Tahini
Vitamin C 0mg 5.6mg Pistachio
Net carbs 11.89g 16.57g Pistachio
Carbs 21.19g 27.17g Pistachio
Magnesium 95mg 121mg Pistachio
Calcium 426mg 105mg Tahini
Potassium 414mg 1025mg Pistachio
Iron 8.95mg 3.92mg Tahini
Sugar 0.49g 7.66g Tahini
Fiber 9.3g 10.6g Pistachio
Copper 1.61mg 1.3mg Tahini
Zinc 4.62mg 2.2mg Tahini
Starch 1.67g Pistachio
Phosphorus 732mg 490mg Tahini
Sodium 115mg 1mg Pistachio
Vitamin A 67IU 516IU Pistachio
Vitamin A RAE 3µg 26µg Pistachio
Vitamin E 0.25mg 2.86mg Pistachio
Manganese 1.456mg 1.2mg Tahini
Selenium 34.4µg 7µg Tahini
Vitamin B1 1.22mg 0.87mg Tahini
Vitamin B2 0.473mg 0.16mg Tahini
Vitamin B3 5.45mg 1.3mg Tahini
Vitamin B5 0.693mg 0.52mg Tahini
Vitamin B6 0.149mg 1.7mg Pistachio
Folate 98µg 51µg Tahini
Choline 25.8mg Tahini
Saturated Fat 7.529g 5.907g Pistachio
Monounsaturated Fat 20.302g 23.257g Pistachio
Polyunsaturated fat 23.564g 14.38g Tahini
Tryptophan 0.372mg 0.251mg Tahini
Threonine 0.706mg 0.684mg Tahini
Isoleucine 0.731mg 0.917mg Pistachio
Leucine 1.302mg 1.604mg Pistachio
Lysine 0.545mg 1.138mg Pistachio
Methionine 0.561mg 0.36mg Tahini
Phenylalanine 0.901mg 1.092mg Pistachio
Valine 0.95mg 1.249mg Pistachio
Histidine 0.5mg 0.512mg Pistachio
Fructose 0.24g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tahini Pistachio
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
65%
Pistachio
Minerals Daily Need Coverage Score
194%
Tahini
125%
Pistachio

Comparison summary

Which food is lower in Sugar?
Tahini
Tahini is lower in Sugar (difference - 7.17g)
Which food is lower in glycemic index?
Tahini
Tahini is lower in glycemic index (difference - 28)
Which food is cheaper?
Tahini
Tahini is cheaper (difference - $2.6)
Which food is richer in minerals?
Tahini
Tahini is relatively richer in minerals
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 114mg)
Which food is lower in Saturated Fat?
Pistachio
Pistachio is lower in Saturated Fat (difference - 1.622g)
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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.