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Walnut vs. Tahini — In-Depth Nutrition Comparison

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Differences between Walnut and Tahini

  • Walnut has more Manganese, Vitamin B6, and Magnesium, while Tahini has more Iron, Vitamin B1, Phosphorus, Selenium, Calcium, Vitamin B3, and Vitamin B2.
  • Walnut's daily need coverage for Manganese is 85% higher.
  • Tahini contains 4 times less Vitamin B6 than Walnut. Walnut contains 0.537mg of Vitamin B6, while Tahini contains 0.149mg.

The food types used in this comparison are Nuts, walnuts, english and Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type).

Infographic

Walnut vs Tahini infographic
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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.
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%
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%
Contains more MagnesiumMagnesium +66.3%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +134.5%
Contains more CalciumCalcium +334.7%
Contains more IronIron +207.6%
Contains more ZincZinc +49.5%
Contains more PhosphorusPhosphorus +111.6%
Contains more SeleniumSelenium +602%
~equal in Potassium ~414mg
~equal in Copper ~1.61mg

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.
Walnut
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 4.3% 1.2% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Tahini
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 4% 5% 0% 305% 109% 102% 42% 34% 0% 0% 74% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +180%
Contains more Vitamin B6Vitamin B6 +260.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +51.9%
Contains more Vitamin AVitamin A +235%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~98µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more FatsFats +21.3%
Contains more WaterWater +33.4%
Contains more ProteinProtein +11.6%
Contains more CarbsCarbs +54.6%
Contains more OtherOther +180.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated Fat -18.6%
Contains more Poly. FatPolyunsaturated fat +100.2%
Contains more Mono. FatMonounsaturated Fat +127.3%

Comparison summary table

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

Which food is preferable for your diet?

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

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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
32%
Walnut
53%
Tahini
Minerals Daily Need Coverage Score
152%
Walnut
194%
Tahini

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