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 have 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.

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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

Pili nuts

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.

Tahini

Pili nuts

Contains more Vitamin AVitamin A	+50%
Contains more Vitamin EVitamin 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 Vitamin CVitamin C

+∞%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	7.529g	31.184g	108%
Polyunsaturated fat	23.564g	7.605g	106%
Copper	1.61mg	0.958mg	72%
Iron	8.95mg	3.53mg	68%
Selenium	34.4µg		63%
Magnesium	95mg	302mg	49%
Monounsaturated fat	20.302g	37.229g	42%
Fats	53.76g	79.55g	40%
Fiber	9.3g		37%
Manganese	1.456mg	2.313mg	37%
Vitamin B3	5.45mg	0.519mg	31%
Vitamin B2	0.473mg	0.093mg	29%
Calcium	426mg	145mg	28%
Vitamin B1	1.22mg	0.913mg	26%
Phosphorus	732mg	575mg	22%
Zinc	4.62mg	2.97mg	15%
Protein	17g	10.8g	12%
Folate	98µg	60µg	10%
Calories	595kcal	719kcal	6%
Carbs	21.19g	3.98g	6%
Sodium	115mg	3mg	5%
Choline	25.8mg		5%
Vitamin B5	0.693mg	0.479mg	4%
Potassium	414mg	507mg	3%
Vitamin B6	0.149mg	0.115mg	3%
Vitamin E	0.25mg		2%
Vitamin C	0mg	0.6mg	1%
Protein per 100 calories	2.9g	1.5g	N/A
Calories per 10 g protein	350kcal	666kcal	N/A
Weight per 100 calories	17g	14g	N/A
Unsaturated / Saturated Fat ratio	5.8	1.4	N/A
Net carbs	11.89g	3.98g	N/A
Sugar	0.49g		N/A
Vitamin A	3µg	2µg	0%
Tryptophan	0.372mg	0.189mg	0%
Threonine	0.706mg	0.407mg	0%
Isoleucine	0.731mg	0.483mg	0%
Leucine	1.302mg	0.89mg	0%
Lysine	0.545mg	0.369mg	0%
Methionine	0.561mg	0.395mg	0%
Phenylalanine	0.901mg	0.497mg	0%
Valine	0.95mg	0.701mg	0%
Histidine	0.5mg	0.255mg	0%