Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Tahini
  5. Compare
  6. Tahini vs. Walnut

Tahini vs. Walnut — In-Depth Nutrition Comparison

Compare

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.

Infographic

Tahini vs Walnut infographic
Infographic link

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
Tahini
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 68% 128% 37% 336% 537% 126% 314% 15% 190% 188%
Walnut
Walnut
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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%
~equal in Potassium ~441mg
~equal in Copper ~1.586mg

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
Tahini
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 1% 5% 305% 109% 102% 42% 34% 0% 0% 74%
Walnut
Walnut
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 4.3% 0% 0.33% 14% 85% 35% 21% 34% 124% 0% 6.8% 74%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~98µg

All nutrients comparison - raw data values

Nutrient Tahini Walnut 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%
Copper 1.61mg 1.586mg 3%
Vitamin E 0.25mg 0.7mg 3%
Carbs 21.19g 13.71g 2%
Vitamin B5 0.693mg 0.57mg 2%
Vitamin K 0µg 2.7µg 2%
Choline 25.8mg 39.2mg 2%
Vitamin C 0mg 1.3mg 1%
Potassium 414mg 441mg 1%
Protein per 100 calories 2.9g 2.3g N/A
Calories per 10 g protein 350kcal 429kcal N/A
Weight per 100 calories 17g 15g N/A
Unsaturated / Saturated Fat ratio 5.8 9.2 N/A
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
Tahini
Tahini
3
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 g
Walnut
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
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
Tahini
Tahini
1
15% 40% 46%
Saturated fat: Sat. Fat 7.529 g
Monounsaturated fat: Mono. Fat 20.302 g
Polyunsaturated fat: Poly. Fat 23.564 g
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains more Mono. FatMonounsaturated fat +127.3%
Contains less Sat. FatSaturated fat -18.6%
Contains more Poly. FatPolyunsaturated fat +100.2%

People also compare

Tahini
Tahini vs Hummus
Hummus
Tahini
Tahini vs Falafel
Falafel
Tahini
Tahini vs Greek Tzatziki
Greek Tzatziki
Walnut
Walnut vs Almonds
Almonds
Walnut
Walnut vs Cashew
Cashew
Walnut
Walnut vs Brazil nut
Brazil nut

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tahini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170189/nutrients
  2. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.