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Peanut vs. Tahini — In-Depth Nutrition Comparison

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Summary of differences between peanuts and tahini

  • Peanuts have more vitamin E, vitamin B3, and folate; however, tahini is higher in iron, copper, phosphorus, selenium, vitamin B1, calcium, and vitamin B2.
  • Tahini covers your daily need for iron, 55% more than peanuts.
  • Peanuts have 33 times more vitamin E than tahini. While peanuts have 8.33mg of vitamin E, tahini has only 0.25mg.

These are the specific foods used in this comparison Peanuts, all types, raw and Seeds, sesame butter, tahini, from roasted, and toasted kernels (most common type).

Infographic

Peanut vs Tahini 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.
Peanut
Peanut
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Tahini
Tahini
6
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 +76.8%
Contains more PotassiumPotassium +70.3%
Contains less SodiumSodium -84.3%
Contains more ManganeseManganese +32.8%
Contains more CalciumCalcium +363%
Contains more IronIron +95.4%
Contains more CopperCopper +40.7%
Contains more ZincZinc +41.3%
Contains more PhosphorusPhosphorus +94.7%
Contains more SeleniumSelenium +377.8%

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.
Peanut
Peanut
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% 0% 167% 160% 31% 226% 106% 80% 0% 0% 180%
Tahini
Tahini
3
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%
Contains more Vitamin EVitamin E +3232%
Contains more Vitamin B3Vitamin B3 +121.4%
Contains more Vitamin B5Vitamin B5 +155%
Contains more Vitamin B6Vitamin B6 +133.6%
Contains more FolateFolate +144.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +90.6%
Contains more Vitamin B2Vitamin B2 +250.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Peanut Tahini DV% diff.
Iron 4.58mg 8.95mg 55%
Vitamin E 8.33mg 0.25mg 54%
Polyunsaturated fat 15.558g 23.564g 53%
Copper 1.144mg 1.61mg 52%
Phosphorus 376mg 732mg 51%
Selenium 7.2µg 34.4µg 49%
Vitamin B1 0.64mg 1.22mg 48%
Vitamin B3 12.066mg 5.45mg 41%
Folate 240µg 98µg 36%
Calcium 92mg 426mg 33%
Vitamin B2 0.135mg 0.473mg 26%
Manganese 1.934mg 1.456mg 21%
Vitamin B5 1.767mg 0.693mg 21%
Protein 25.8g 17g 18%
Magnesium 168mg 95mg 17%
Vitamin B6 0.348mg 0.149mg 15%
Zinc 3.27mg 4.62mg 12%
Monounsaturated fat 24.426g 20.302g 10%
Potassium 705mg 414mg 9%
Fats 49.24g 53.76g 7%
Saturated fat 6.279g 7.529g 6%
Choline 52.5mg 25.8mg 5%
Sodium 18mg 115mg 4%
Fiber 8.5g 9.3g 3%
Carbs 16.13g 21.19g 2%
Calories 567kcal 595kcal 1%
Protein per 100 calories 4.6g 2.9g N/A
Calories per 10 g protein 220kcal 350kcal N/A
Weight per 100 calories 18g 17g N/A
Unsaturated / Saturated Fat ratio 6.4 5.8 N/A
Net carbs 7.63g 11.89g N/A
Sugar 4.72g 0.49g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.25mg 0.372mg 0%
Threonine 0.883mg 0.706mg 0%
Isoleucine 0.907mg 0.731mg 0%
Leucine 1.672mg 1.302mg 0%
Lysine 0.926mg 0.545mg 0%
Methionine 0.317mg 0.561mg 0%
Phenylalanine 1.377mg 0.901mg 0%
Valine 1.082mg 0.95mg 0%
Histidine 0.652mg 0.5mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut
Peanut
2
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
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
Contains more ProteinProtein +51.8%
Contains more WaterWater +113.1%
Contains more CarbsCarbs +31.4%
Contains more OtherOther +114.6%
~equal in Fats ~53.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
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
Contains less Sat. FatSaturated fat -16.6%
Contains more Mono. FatMonounsaturated fat +20.3%
Contains more Poly. FatPolyunsaturated fat +51.5%

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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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.