Tahini vs. Pili nuts — In-Depth Nutrition Comparison
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Differences between Tahini and Pili nuts
- Tahini has more Copper, Iron, Vitamin B3, Vitamin B2, Calcium, Vitamin B1, and Phosphorus, while Pili nuts has more Magnesium, and Manganese.
- Pili nuts' daily need coverage for Saturated Fat is 118% higher.
- Pili nuts contain 11 times less Vitamin B3 than Tahini. Tahini contains 5.45mg of Vitamin B3, while Pili nuts contain 0.519mg.
- The amount of Saturated Fat in Tahini is lower.
The food types used in this comparison are Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) and Nuts, pilinuts, dried.
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 | +193.8% |
| Contains more IronIron | +153.5% |
| Contains more CopperCopper | +68.1% |
| Contains more ZincZinc | +55.6% |
| Contains more PhosphorusPhosphorus | +27.3% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +217.9% |
| Contains more PotassiumPotassium | +22.5% |
| Contains less SodiumSodium | -97.4% |
| Contains more ManganeseManganese | +58.9% |
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 | +63.4% |
| Contains more Vitamin E Vitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +33.6% |
| Contains more Vitamin B2Vitamin B2 | +408.6% |
| Contains more Vitamin B3Vitamin B3 | +950.1% |
| Contains more Vitamin B5Vitamin B5 | +44.7% |
| Contains more Vitamin B6Vitamin B6 | +29.6% |
| Contains more FolateFolate | +63.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +57.4% |
| Contains more CarbsCarbs | +432.4% |
| Contains more OtherOther | +72.4% |
| Contains more FatsFats | +48% |
~equal in
Water
~2.77g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -75.9% |
| Contains more Poly. FatPolyunsaturated fat | +209.8% |
| Contains more Mono. FatMonounsaturated Fat | +83.4% |
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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| Rich in minerals |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 595kcal | 719kcal |
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| Protein | 17g | 10.8g |
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| Fats | 53.76g | 79.55g |
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| Vitamin C | 0mg | 0.6mg |
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| Net carbs | 11.89g | 3.98g |
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| Carbs | 21.19g | 3.98g |
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| Magnesium | 95mg | 302mg |
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| Calcium | 426mg | 145mg |
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| Potassium | 414mg | 507mg |
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| Iron | 8.95mg | 3.53mg |
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| Sugar | 0.49g |
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| Fiber | 9.3g |
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| Copper | 1.61mg | 0.958mg |
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| Zinc | 4.62mg | 2.97mg |
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| Phosphorus | 732mg | 575mg |
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| Sodium | 115mg | 3mg |
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| Vitamin A | 67IU | 41IU |
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| Vitamin A RAE | 3µg | 2µg |
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| Vitamin E | 0.25mg |
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| Manganese | 1.456mg | 2.313mg |
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| Selenium | 34.4µg |
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| Vitamin B1 | 1.22mg | 0.913mg |
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| Vitamin B2 | 0.473mg | 0.093mg |
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| Vitamin B3 | 5.45mg | 0.519mg |
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| Vitamin B5 | 0.693mg | 0.479mg |
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| Vitamin B6 | 0.149mg | 0.115mg |
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| Folate | 98µg | 60µg |
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| Choline | 25.8mg |
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| Saturated Fat | 7.529g | 31.184g |
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| Monounsaturated Fat | 20.302g | 37.229g |
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| Polyunsaturated fat | 23.564g | 7.605g |
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| Tryptophan | 0.372mg | 0.189mg |
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| Threonine | 0.706mg | 0.407mg |
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| Isoleucine | 0.731mg | 0.483mg |
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| Leucine | 1.302mg | 0.89mg |
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| Lysine | 0.545mg | 0.369mg |
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| Methionine | 0.561mg | 0.395mg |
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| Phenylalanine | 0.901mg | 0.497mg |
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| Valine | 0.95mg | 0.701mg |
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| Histidine | 0.5mg | 0.255mg |
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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 | Equal | |
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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%
28%
Minerals Daily Need Coverage Score
194%
139%
Comparison summary
Which food is richer in minerals?
Tahini is relatively richer in minerals
Which food is lower in Saturated Fat?
Tahini is lower in Saturated Fat (difference - 23.655g)
Which food is richer in vitamins?
Tahini is relatively richer in vitamins
Which food is lower in Sugar?
Pili nuts is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Pili nuts contains less Sodium (difference - 112mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
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The foods are relatively equal in price ($)