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Tahini vs. Peanut — In-Depth Nutrition Comparison

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Summary of differences between tahini and peanuts

  • Tahini has more iron, copper, phosphorus, selenium, vitamin B1, calcium, and vitamin B2; however, peanuts are higher in vitamin E, vitamin B3, and folate.
  • Tahini covers your daily need for iron, 55% more than peanuts.
  • Tahini has 5 times more selenium than peanuts. While tahini has 34.4µg of selenium, peanuts have only 7.2µg.

These are the specific foods used in this comparison Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) and Peanuts, all types, raw.

Infographic

Tahini vs Peanut 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
6
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%
Peanut
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains more CalciumCalcium +363%
Contains more IronIron +95.4%
Contains more CopperCopper +40.7%
Contains more ZincZinc +41.3%
Contains more PhosphorusPhosphorus +94.7%
Contains more SeleniumSelenium +377.8%
Contains more MagnesiumMagnesium +76.8%
Contains more PotassiumPotassium +70.3%
Contains less SodiumSodium -84.3%
Contains more ManganeseManganese +32.8%

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
3
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% 1% 5% 0% 305% 109% 102% 42% 34% 0% 0% 74% 14%
Peanut
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% 0% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +90.6%
Contains more Vitamin B2Vitamin B2 +250.4%
Contains more Vitamin EVitamin E +3232%
Contains more Vitamin B3Vitamin B3 +121.4%
Contains more Vitamin B5Vitamin B5 +155%
Contains more Vitamin B6Vitamin B6 +133.6%
Contains more FolateFolate +144.9%
Contains more CholineCholine +103.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tahini
3
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 g
Peanut
2
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more CarbsCarbs +31.4%
Contains more OtherOther +114.6%
Contains more ProteinProtein +51.8%
Contains more WaterWater +113.1%
~equal in Fats ~49.24g

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
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains more Poly. FatPolyunsaturated fat +51.5%
Contains less Sat. FatSaturated fat -16.6%
Contains more Mono. FatMonounsaturated fat +20.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tahini Peanut
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 Peanut DV% diff.
Iron 8.95mg 4.58mg 55%
Vitamin E 0.25mg 8.33mg 54%
Polyunsaturated fat 23.564g 15.558g 53%
Copper 1.61mg 1.144mg 52%
Phosphorus 732mg 376mg 51%
Selenium 34.4µg 7.2µg 49%
Vitamin B1 1.22mg 0.64mg 48%
Vitamin B3 5.45mg 12.066mg 41%
Folate 98µg 240µg 36%
Calcium 426mg 92mg 33%
Vitamin B2 0.473mg 0.135mg 26%
Manganese 1.456mg 1.934mg 21%
Vitamin B5 0.693mg 1.767mg 21%
Protein 17g 25.8g 18%
Magnesium 95mg 168mg 17%
Vitamin B6 0.149mg 0.348mg 15%
Zinc 4.62mg 3.27mg 12%
Monounsaturated fat 20.302g 24.426g 10%
Potassium 414mg 705mg 9%
Fats 53.76g 49.24g 7%
Saturated fat 7.529g 6.279g 6%
Choline 25.8mg 52.5mg 5%
Sodium 115mg 18mg 4%
Fiber 9.3g 8.5g 3%
Carbs 21.19g 16.13g 2%
Calories 595kcal 567kcal 1%
Net carbs 11.89g 7.63g N/A
Sugar 0.49g 4.72g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.372mg 0.25mg 0%
Threonine 0.706mg 0.883mg 0%
Isoleucine 0.731mg 0.907mg 0%
Leucine 1.302mg 1.672mg 0%
Lysine 0.545mg 0.926mg 0%
Methionine 0.561mg 0.317mg 0%
Phenylalanine 0.901mg 1.377mg 0%
Valine 0.95mg 1.082mg 0%
Histidine 0.5mg 0.652mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tahini Peanut
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
75%
Peanut
Minerals Daily Need Coverage Score
194%
Tahini
131%
Peanut

Comparison summary

Which food is lower in Sugar?
Tahini
Tahini is lower in Sugar (difference - 4.23g)
Which food is lower in glycemic index?
Tahini
Tahini is lower in glycemic index (difference - 13)
Which food is cheaper?
Tahini
Tahini is cheaper (difference - $2.8)
Which food is richer in minerals?
Tahini
Tahini is relatively richer in minerals
Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 97mg)
Which food is lower in Saturated fat?
Peanut
Peanut is lower in Saturated fat (difference - 1.25g)
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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.