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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
63%
Minerals Daily Need Coverage Score
194%
125%
Comparison summary
Which food is lower in Sugar?
Tahini is lower in Sugar (difference - 7.17g)
Which food is lower in glycemic index?
Tahini is lower in glycemic index (difference - 28)
Which food is cheaper?
Tahini is cheaper (difference - $2.6)
Which food is richer in minerals?
Tahini is relatively richer in minerals
Which food contains less Sodium?
Pistachio contains less Sodium (difference - 114mg)
Which food is lower in Saturated fat?
Pistachio is lower in Saturated fat (difference - 1.622g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.