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.

Tahini

Pistachio

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

Pistachio

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 Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+766.7%
Contains more Vitamin EVitamin E	+1044%
Contains more Vitamin B6Vitamin B6	+1040.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

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%
Saturated fat	7.529g	5.907g	7%
Monounsaturated fat	20.302g	23.257g	7%
Protein	17g	20.16g	6%
Vitamin C	0mg	5.6mg	6%
Magnesium	95mg	121mg	6%
Fiber	9.3g	10.6g	5%
Sodium	115mg	1mg	5%
Choline	25.8mg		5%
Vitamin A	3µg	26µg	3%
Vitamin B5	0.693mg	0.52mg	3%
Calories	595kcal	560kcal	2%
Carbs	21.19g	27.17g	2%
Starch		1.67g	1%
Protein per 100 calories	2.9g	3.6g	N/A
Calories per 10 g protein	350kcal	278kcal	N/A
Weight per 100 calories	17g	18g	N/A
Unsaturated / Saturated Fat ratio	5.8	6.4	N/A
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