Tahini vs. Walnut — In-Depth Nutrition Comparison
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Differences between tahini and walnut
- Tahini has more iron, vitamin B1, phosphorus, selenium, calcium, vitamin B3, and vitamin B2, while walnut has more manganese, vitamin B6, and magnesium.
- Walnut's daily need coverage for manganese is 85% higher.
- Walnut contains 7 times less selenium than tahini. Tahini contains 34.4µg of selenium, while walnut contains 4.9µg.
The food types used in this comparison are Seeds, sesame butter, tahini, from roasted, and toasted kernels (most common type) and Nuts, walnuts, english.
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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 | +334.7% |
| Contains more IronIron | +207.6% |
| Contains more ZincZinc | +49.5% |
| Contains more PhosphorusPhosphorus | +111.6% |
| Contains more SeleniumSelenium | +602% |
| Contains more MagnesiumMagnesium | +66.3% |
| Contains less SodiumSodium | -98.3% |
| Contains more ManganeseManganese | +134.5% |
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 | +257.8% |
| Contains more Vitamin B2Vitamin B2 | +215.3% |
| Contains more Vitamin B3Vitamin B3 | +384.4% |
| Contains more Vitamin B5Vitamin B5 | +21.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +180% |
| Contains more Vitamin B6Vitamin B6 | +260.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +51.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 23.564g | 47.174g | 157% |
| Manganese | 1.456mg | 3.414mg | 85% |
| Iron | 8.95mg | 2.91mg | 76% |
| Vitamin B1 | 1.22mg | 0.341mg | 73% |
| Phosphorus | 732mg | 346mg | 55% |
| Selenium | 34.4µg | 4.9µg | 54% |
| Calcium | 426mg | 98mg | 33% |
| Vitamin B6 | 0.149mg | 0.537mg | 30% |
| Monounsaturated fat | 20.302g | 8.933g | 28% |
| Vitamin B3 | 5.45mg | 1.125mg | 27% |
| Vitamin B2 | 0.473mg | 0.15mg | 25% |
| Fats | 53.76g | 65.21g | 18% |
| Magnesium | 95mg | 158mg | 15% |
| Zinc | 4.62mg | 3.09mg | 14% |
| Fiber | 9.3g | 6.7g | 10% |
| Saturated fat | 7.529g | 6.126g | 6% |
| Sodium | 115mg | 2mg | 5% |
| Protein | 17g | 15.23g | 4% |
| Calories | 595kcal | 654kcal | 3% |
| Vitamin E | 0.25mg | 0.7mg | 3% |
| Copper | 1.61mg | 1.586mg | 3% |
| Choline | 25.8mg | 39.2mg | 2% |
| Carbs | 21.19g | 13.71g | 2% |
| Vitamin B5 | 0.693mg | 0.57mg | 2% |
| Vitamin K | 0µg | 2.7µg | 2% |
| Vitamin C | 0mg | 1.3mg | 1% |
| Potassium | 414mg | 441mg | 1% |
| Net carbs | 11.89g | 7.01g | N/A |
| Sugar | 0.49g | 2.61g | N/A |
| Starch | 0.06g | 0% | |
| Vitamin A | 3µg | 1µg | 0% |
| Folate | 98µg | 98µg | 0% |
| Tryptophan | 0.372mg | 0.17mg | 0% |
| Threonine | 0.706mg | 0.596mg | 0% |
| Isoleucine | 0.731mg | 0.625mg | 0% |
| Leucine | 1.302mg | 1.17mg | 0% |
| Lysine | 0.545mg | 0.424mg | 0% |
| Methionine | 0.561mg | 0.236mg | 0% |
| Phenylalanine | 0.901mg | 0.711mg | 0% |
| Valine | 0.95mg | 0.753mg | 0% |
| Histidine | 0.5mg | 0.391mg | 0% |
| Fructose | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +11.6% |
| Contains more CarbsCarbs | +54.6% |
| Contains more OtherOther | +180.9% |
| Contains more FatsFats | +21.3% |
| Contains more WaterWater | +33.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +127.3% |
| Contains less Sat. FatSaturated fat | -18.6% |
| Contains more Poly. FatPolyunsaturated fat | +100.2% |
