Tahini vs. Pine nuts — In-Depth Nutrition Comparison
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Summary of differences between tahini and pine nuts
- Tahini has more vitamin B1, selenium, iron, calcium, copper, and phosphorus; however, pine nuts are higher in manganese, vitamin E, vitamin K, and magnesium.
- Pine nuts cover your daily need for manganese, 319% more than tahini.
- Tahini has 49 times more selenium than pine nuts. While tahini has 34.4µg of selenium, pine nuts have only 0.7µg.
These are the specific foods used in this comparison Seeds, sesame butter, tahini, from roasted, and toasted kernels (most common type) and Nuts, pine nuts, 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.
| Contains more CalciumCalcium | +2562.5% |
| Contains more IronIron | +61.8% |
| Contains more CopperCopper | +21.6% |
| Contains more PhosphorusPhosphorus | +27.3% |
| Contains more SeleniumSelenium | +4814.3% |
| Contains more MagnesiumMagnesium | +164.2% |
| Contains more PotassiumPotassium | +44.2% |
| Contains more ZincZinc | +39.6% |
| Contains less SodiumSodium | -98.3% |
| Contains more ManganeseManganese | +504.5% |
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 | +200% |
| Contains more Vitamin B1Vitamin B1 | +235.2% |
| Contains more Vitamin B2Vitamin B2 | +108.4% |
| Contains more Vitamin B3Vitamin B3 | +24.2% |
| Contains more Vitamin B5Vitamin B5 | +121.4% |
| Contains more Vitamin B6Vitamin B6 | +58.5% |
| Contains more FolateFolate | +188.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +3632% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +116.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.456mg | 8.802mg | 319% |
| Vitamin B1 | 1.22mg | 0.364mg | 71% |
| Polyunsaturated fat | 23.564g | 34.071g | 70% |
| Selenium | 34.4µg | 0.7µg | 61% |
| Vitamin E | 0.25mg | 9.33mg | 61% |
| Vitamin K | 0µg | 53.9µg | 45% |
| Iron | 8.95mg | 5.53mg | 43% |
| Calcium | 426mg | 16mg | 41% |
| Magnesium | 95mg | 251mg | 37% |
| Copper | 1.61mg | 1.324mg | 32% |
| Phosphorus | 732mg | 575mg | 22% |
| Fats | 53.76g | 68.37g | 22% |
| Fiber | 9.3g | 3.7g | 22% |
| Vitamin B2 | 0.473mg | 0.227mg | 19% |
| Zinc | 4.62mg | 6.45mg | 17% |
| Folate | 98µg | 34µg | 16% |
| Saturated fat | 7.529g | 4.899g | 12% |
| Vitamin B5 | 0.693mg | 0.313mg | 8% |
| Protein | 17g | 13.69g | 7% |
| Vitamin B3 | 5.45mg | 4.387mg | 7% |
| Sodium | 115mg | 2mg | 5% |
| Choline | 25.8mg | 55.8mg | 5% |
| Potassium | 414mg | 597mg | 5% |
| Monounsaturated fat | 20.302g | 18.764g | 4% |
| Calories | 595kcal | 673kcal | 4% |
| Vitamin B6 | 0.149mg | 0.094mg | 4% |
| Carbs | 21.19g | 13.08g | 3% |
| Starch | 1.43g | 1% | |
| Vitamin C | 0mg | 0.8mg | 1% |
| Net carbs | 11.89g | 9.38g | N/A |
| Sugar | 0.49g | 3.59g | N/A |
| Vitamin A | 3µg | 1µg | 0% |
| Tryptophan | 0.372mg | 0.107mg | 0% |
| Threonine | 0.706mg | 0.37mg | 0% |
| Isoleucine | 0.731mg | 0.542mg | 0% |
| Leucine | 1.302mg | 0.991mg | 0% |
| Lysine | 0.545mg | 0.54mg | 0% |
| Methionine | 0.561mg | 0.259mg | 0% |
| Phenylalanine | 0.901mg | 0.524mg | 0% |
| Valine | 0.95mg | 0.687mg | 0% |
| Histidine | 0.5mg | 0.341mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - ALA | 0.112g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.052g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.404g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +24.2% |
| Contains more CarbsCarbs | +62% |
| Contains more WaterWater | +33.8% |
| Contains more OtherOther | +93.8% |
| Contains more FatsFats | +27.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -34.9% |
| Contains more Poly. FatPolyunsaturated fat | +44.6% |
~equal in
Monounsaturated fat
~18.764g
