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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.

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
6
:
4
Walnut
Contains more Calcium +334.7%
Contains more Iron +207.6%
Contains more Phosphorus +111.6%
Contains more Zinc +49.5%
Contains more Selenium +602%
Contains more Magnesium +66.3%
Contains less Sodium -98.3%
Contains more Manganese +134.5%
Equal in Potassium - 441
Equal in Copper - 1.586
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 128% 336% 68% 314% 37% 15% 126% 537% 190% 188%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Calcium +334.7%
Contains more Iron +207.6%
Contains more Phosphorus +111.6%
Contains more Zinc +49.5%
Contains more Selenium +602%
Contains more Magnesium +66.3%
Contains less Sodium -98.3%
Contains more Manganese +134.5%
Equal in Potassium - 441
Equal in Copper - 1.586

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
5
:
5
Walnut
Contains more Vitamin A +235%
Contains more Vitamin B1 +257.8%
Contains more Vitamin B2 +215.3%
Contains more Vitamin B3 +384.4%
Contains more Vitamin B5 +21.6%
Contains more Vitamin E +180%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +260.4%
Contains more Choline +51.9%
Contains more Vitamin K +∞%
Equal in Folate - 98
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 5% 5% 0% 0% 305% 110% 103% 42% 35% 74% 0% 15% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 22% 7%
Contains more Vitamin A +235%
Contains more Vitamin B1 +257.8%
Contains more Vitamin B2 +215.3%
Contains more Vitamin B3 +384.4%
Contains more Vitamin B5 +21.6%
Contains more Vitamin E +180%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +260.4%
Contains more Choline +51.9%
Contains more Vitamin K +∞%
Equal in Folate - 98

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tahini
3
:
2
Walnut
Contains more Protein +11.6%
Contains more Carbs +54.6%
Contains more Other +180.9%
Contains more Fats +21.3%
Contains more Water +33.4%
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 g
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 Protein +11.6%
Contains more Carbs +54.6%
Contains more Other +180.9%
Contains more Fats +21.3%
Contains more Water +33.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tahini
1
:
2
Walnut
Contains more Monounsaturated Fat +127.3%
Contains less Saturated Fat -18.6%
Contains more Polyunsaturated fat +100.2%
15% 40% 46%
Saturated Fat: 7.529 g
Monounsaturated Fat: 20.302 g
Polyunsaturated fat: 23.564 g
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains more Monounsaturated Fat +127.3%
Contains less Saturated Fat -18.6%
Contains more Polyunsaturated fat +100.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tahini Walnut
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tahini Walnut Opinion
Net carbs 11.89g 7.01g Tahini
Protein 17g 15.23g Tahini
Fats 53.76g 65.21g Walnut
Carbs 21.19g 13.71g Tahini
Calories 595kcal 654kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 0.49g 2.61g Tahini
Fiber 9.3g 6.7g Tahini
Calcium 426mg 98mg Tahini
Iron 8.95mg 2.91mg Tahini
Magnesium 95mg 158mg Walnut
Phosphorus 732mg 346mg Tahini
Potassium 414mg 441mg Walnut
Sodium 115mg 2mg Walnut
Zinc 4.62mg 3.09mg Tahini
Copper 1.61mg 1.586mg Tahini
Manganese 1.456mg 3.414mg Walnut
Selenium 34.4µg 4.9µg Tahini
Vitamin A 67IU 20IU Tahini
Vitamin A RAE 3µg 1µg Tahini
Vitamin E 0.25mg 0.7mg Walnut
Vitamin C 0mg 1.3mg Walnut
Vitamin B1 1.22mg 0.341mg Tahini
Vitamin B2 0.473mg 0.15mg Tahini
Vitamin B3 5.45mg 1.125mg Tahini
Vitamin B5 0.693mg 0.57mg Tahini
Vitamin B6 0.149mg 0.537mg Walnut
Folate 98µg 98µg
Choline 25.8mg 39.2mg Walnut
Vitamin K 0µg 2.7µg Walnut
Tryptophan 0.372mg 0.17mg Tahini
Threonine 0.706mg 0.596mg Tahini
Isoleucine 0.731mg 0.625mg Tahini
Leucine 1.302mg 1.17mg Tahini
Lysine 0.545mg 0.424mg Tahini
Methionine 0.561mg 0.236mg Tahini
Phenylalanine 0.901mg 0.711mg Tahini
Valine 0.95mg 0.753mg Tahini
Histidine 0.5mg 0.391mg Tahini
Saturated Fat 7.529g 6.126g Walnut
Monounsaturated Fat 20.302g 8.933g Tahini
Polyunsaturated fat 23.564g 47.174g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tahini Walnut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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%
Tahini
32%
Walnut
Minerals Daily Need Coverage Score
194%
Tahini
152%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 113mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 1.403g)
Which food is lower in Sugar?
Tahini
Tahini is lower in Sugar (difference - 2.12g)
Which food is lower in glycemic index?
Tahini
Tahini is lower in glycemic index (difference - 0)
Which food is cheaper?
Tahini
Tahini is cheaper (difference - $5)
Which food is richer in minerals?
Tahini
Tahini is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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.