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% |
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
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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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
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 |
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%
50%
Minerals Daily Need Coverage Score
194%
246%
Comparison summary
Which food is lower in Sugar?
Tahini is lower in Sugar (difference - 3.1g)
Which food contains less Sodium?
Pine nuts contains less Sodium (difference - 113mg)
Which food is lower in Saturated fat?
Pine nuts is lower in Saturated fat (difference - 2.63g)
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 ($)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.