Hazelnut vs. Tahini — In-Depth Nutrition Comparison

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What are the main differences between hazelnut and tahini?

Hazelnut is richer in manganese, vitamin E, and vitamin B6, yet tahini is richer in phosphorus, selenium, iron, vitamin B1, calcium, vitamin B2, and vitamin B3.
Hazelnut's daily need coverage for manganese is 205% higher.
Hazelnut has 60 times more vitamin E than tahini. Hazelnut has 15.03mg of vitamin E, while tahini has 0.25mg.

We used Nuts, hazelnuts or filberts and Seeds, sesame butter, tahini, from roasted, and toasted kernels (most common type) types in this comparison.

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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.

Hazelnut

Tahini

Contains more MagnesiumMagnesium	+71.6%
Contains more PotassiumPotassium	+64.3%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+324.1%

Contains more CalciumCalcium	+273.7%
Contains more IronIron	+90.4%
Contains more ZincZinc	+88.6%
Contains more PhosphorusPhosphorus	+152.4%
Contains more SeleniumSelenium	+1333.3%

~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.

Hazelnut

Tahini

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+5912%
Contains more Vitamin B5Vitamin B5	+32.5%
Contains more Vitamin B6Vitamin B6	+277.9%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+15.3%

Contains more Vitamin AVitamin A	+200%
Contains more Vitamin B1Vitamin B1	+89.7%
Contains more Vitamin B2Vitamin B2	+318.6%
Contains more Vitamin B3Vitamin B3	+202.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	6.175mg	1.456mg	205%
Polyunsaturated fat	7.92g	23.564g	104%
Vitamin E	15.03mg	0.25mg	99%
Phosphorus	290mg	732mg	63%
Monounsaturated fat	45.652g	20.302g	63%
Selenium	2.4µg	34.4µg	58%
Iron	4.7mg	8.95mg	53%
Vitamin B1	0.643mg	1.22mg	48%
Vitamin B6	0.563mg	0.149mg	32%
Calcium	114mg	426mg	31%
Vitamin B2	0.113mg	0.473mg	28%
Vitamin B3	1.8mg	5.45mg	23%
Zinc	2.45mg	4.62mg	20%
Magnesium	163mg	95mg	16%
Saturated fat	4.464g	7.529g	14%
Copper	1.725mg	1.61mg	13%
Vitamin K	14.2µg	0µg	12%
Fats	60.75g	53.76g	11%
Potassium	680mg	414mg	8%
Vitamin C	6.3mg	0mg	7%
Sodium	0mg	115mg	5%
Vitamin B5	0.918mg	0.693mg	5%
Protein	14.95g	17g	4%
Folate	113µg	98µg	4%
Choline	45.6mg	25.8mg	4%
Calories	628kcal	595kcal	2%
Fiber	9.7g	9.3g	2%
Carbs	16.7g	21.19g	1%
Protein per 100 calories	2.4g	2.9g	N/A
Calories per 10 g protein	420kcal	350kcal	N/A
Weight per 100 calories	16g	17g	N/A
Unsaturated / Saturated Fat ratio	12	5.8	N/A
Net carbs	7g	11.89g	N/A
Sugar	4.34g	0.49g	N/A
Starch	0.48g		0%
Vitamin A	1µg	3µg	0%
Tryptophan	0.193mg	0.372mg	0%
Threonine	0.497mg	0.706mg	0%
Isoleucine	0.545mg	0.731mg	0%
Leucine	1.063mg	1.302mg	0%
Lysine	0.42mg	0.545mg	0%
Methionine	0.221mg	0.561mg	0%
Phenylalanine	0.663mg	0.901mg	0%
Valine	0.701mg	0.95mg	0%
Histidine	0.432mg	0.5mg	0%
Fructose	0.07g		0%