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  6. Tahini vs. Greek Tzatziki

Tahini vs. Greek Tzatziki — In-Depth Nutrition Comparison

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How are tahini and greek Tzatziki different?

  • Tahini has more iron, phosphorus, vitamin B1, fats, zinc, calcium, vitamin B2, folate, and vitamin B3 than greek Tzatziki.
  • Daily need coverage for iron for tahini is 96% higher.
  • Tahini contains 9 times more zinc than greek Tzatziki. While tahini contains 4.62mg of zinc, greek Tzatziki contains only 0.5mg.
  • Greek Tzatziki has less saturated fat.

Seeds, sesame butter, tahini, from roasted, and toasted kernels (most common type) and KASHI Pizza, Greek Tzatziki, single serve, frozen, unprepared are the varieties used in this article.

Infographic

Tahini vs Greek Tzatziki infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Tahini
Tahini
10
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 35% 16% 49% 0% 14% 36% 42% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +267.2%
Contains more PotassiumPotassium +123.8%
Contains more IronIron +588.5%
Contains more CopperCopper +∞%
Contains more ZincZinc +824%
Contains more PhosphorusPhosphorus +761.2%
Contains less SodiumSodium -64.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Tahini
Tahini
8
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%
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% 0% 50% 46% 51% 0% 14% 38% 0% 21%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +510%
Contains more Vitamin B2Vitamin B2 +136.5%
Contains more Vitamin B3Vitamin B3 +101.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +148.3%
Contains more FolateFolate +250%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Tahini Greek Tzatziki DV% diff.
Copper 1.61mg 179%
Polyunsaturated fat 23.564g 1.1g 150%
Iron 8.95mg 1.3mg 96%
Phosphorus 732mg 85mg 92%
Vitamin B1 1.22mg 0.2mg 85%
Fats 53.76g 6.6g 73%
Manganese 1.456mg 63%
Selenium 34.4µg 63%
Monounsaturated fat 20.302g 1.7g 47%
Zinc 4.62mg 0.5mg 37%
Calcium 426mg 116mg 31%
Saturated fat 7.529g 2.3g 24%
Magnesium 95mg 23%
Vitamin B2 0.473mg 0.2mg 21%
Calories 595kcal 203kcal 20%
Folate 98µg 28µg 18%
Vitamin B3 5.45mg 2.7mg 17%
Fiber 9.3g 5.9g 14%
Vitamin B5 0.693mg 14%
Vitamin B12 0µg 0.3µg 13%
Protein 17g 11.1g 12%
Sodium 115mg 322mg 9%
Potassium 414mg 185mg 7%
Vitamin B6 0.149mg 0.06mg 7%
Choline 25.8mg 5%
Carbs 21.19g 29.7g 3%
Cholesterol 0mg 10mg 3%
Vitamin E 0.25mg 2%
Protein per 100 calories 2.9g 5.5g N/A
Calories per 10 g protein 350kcal 183kcal N/A
Weight per 100 calories 17g 49g N/A
Unsaturated / Saturated Fat ratio 5.8 1.2 N/A
Net carbs 11.89g 23.8g N/A
Sugar 0.49g 2.7g N/A
Vitamin A 3µg 0%
Tryptophan 0.372mg 0%
Threonine 0.706mg 0%
Isoleucine 0.731mg 0%
Leucine 1.302mg 0%
Lysine 0.545mg 0%
Methionine 0.561mg 0%
Phenylalanine 0.901mg 0%
Valine 0.95mg 0%
Histidine 0.5mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tahini
Tahini
2
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 g
11% 7% 30% 46% 6%
Protein: 11.1 g
Fats: 6.6 g
Carbs: 29.7 g
Water: 46.3 g
Other: 6.3 g
Contains more ProteinProtein +53.2%
Contains more FatsFats +714.5%
Contains more CarbsCarbs +40.2%
Contains more WaterWater +1418%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tahini
Tahini
2
15% 40% 46%
Saturated fat: Sat. Fat 7.529 g
Monounsaturated fat: Mono. Fat 20.302 g
Polyunsaturated fat: Poly. Fat 23.564 g
45% 33% 22%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1.7 g
Polyunsaturated fat: Poly. Fat 1.1 g
Contains more Mono. FatMonounsaturated fat +1094.2%
Contains more Poly. FatPolyunsaturated fat +2042.2%
Contains less Sat. FatSaturated fat -69.5%

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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. 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.