Tahini vs. Brazil nut — In-Depth Nutrition Comparison

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The main differences between tahini and brazil nut

Tahini is richer in iron, vitamin B1, vitamin B2, vitamin B3, and calcium, yet brazil nut is richer in selenium, magnesium, vitamin E, and fats.
Daily need coverage for selenium for brazil nut is 3423% higher.
Tahini contains 18 times more vitamin B3 than brazil nut. Tahini contains 5.45mg of vitamin B3, while brazil nut contains 0.295mg.
Tahini contains less saturated fat.

Food types used in this article are Seeds, sesame butter, tahini, from roasted, and toasted kernels (most common type) and Nuts, brazilnuts, dried, unblanched.

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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

Brazil nut

Contains more CalciumCalcium	+166.3%
Contains more IronIron	+268.3%
Contains more ZincZinc	+13.8%
Contains more ManganeseManganese	+19.1%

Contains more MagnesiumMagnesium	+295.8%
Contains more PotassiumPotassium	+59.2%
Contains less SodiumSodium	-97.4%
Contains more SeleniumSelenium	+5472.7%

~equal in Copper ~1.743mg

~equal in Phosphorus ~725mg

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

Brazil nut

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+97.7%
Contains more Vitamin B2Vitamin B2	+1251.4%
Contains more Vitamin B3Vitamin B3	+1747.5%
Contains more Vitamin B5Vitamin B5	+276.6%
Contains more Vitamin B6Vitamin B6	+47.5%
Contains more FolateFolate	+345.5%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+2160%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	34.4µg	1917µg	3423%
Omega-6 (Linoleic acid)		23.859g	140%
Iron	8.95mg	2.43mg	82%
Magnesium	95mg	376mg	67%
Vitamin B1	1.22mg	0.617mg	50%
Saturated fat	7.529g	16.134g	39%
Vitamin E	0.25mg	5.65mg	36%
Vitamin B2	0.473mg	0.035mg	34%
Vitamin B3	5.45mg	0.295mg	32%
Calcium	426mg	160mg	27%
Fats	53.76g	67.1g	21%
Folate	98µg	22µg	19%
Copper	1.61mg	1.743mg	15%
Manganese	1.456mg	1.223mg	10%
Vitamin B5	0.693mg	0.184mg	10%
Monounsaturated fat	20.302g	23.879g	9%
Potassium	414mg	659mg	7%
Fiber	9.3g	7.5g	7%
Polyunsaturated fat	23.564g	24.399g	6%
Protein	17g	14.32g	5%
Zinc	4.62mg	4.06mg	5%
Sodium	115mg	3mg	5%
Vitamin B6	0.149mg	0.101mg	4%
Calories	595kcal	659kcal	3%
Carbs	21.19g	11.74g	3%
Vitamin C	0mg	0.7mg	1%
Phosphorus	732mg	725mg	1%
Choline	25.8mg	28.8mg	1%
Omega-3 (ALA)		0.018g	1%
Protein per 100 calories	2.9g	2.2g	N/A
Calories per 10 g protein	350kcal	460kcal	N/A
Weight per 100 calories	17g	15g	N/A
Unsaturated / Saturated Fat ratio	5.8	3	N/A
Net carbs	11.89g	4.24g	N/A
Sugar	0.49g	2.33g	N/A
Starch		0.25g	0%
Vitamin A	3µg	0µg	0%
Tryptophan	0.372mg	0.135mg	0%
Threonine	0.706mg	0.365mg	0%
Isoleucine	0.731mg	0.518mg	0%
Leucine	1.302mg	1.19mg	0%
Lysine	0.545mg	0.49mg	0%
Methionine	0.561mg	1.124mg	0%
Phenylalanine	0.901mg	0.639mg	0%
Valine	0.95mg	0.76mg	0%
Histidine	0.5mg	0.409mg	0%
Omega-6 (Gamma-linolenic acid)		0.018g	N/A