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
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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 | +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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Poly. FatPolyunsaturated fat | +51.5% |
| Contains less Sat. FatSaturated fat | -16.6% |
| Contains more Mono. FatMonounsaturated fat | +20.3% |
