Tahini vs. Hazelnut — In-Depth Nutrition Comparison

Compare

What are the main differences between tahini and hazelnut?

Tahini is richer in phosphorus, selenium, iron, vitamin B1, calcium, vitamin B2, and vitamin B3, yet hazelnut is richer in manganese, vitamin E, and vitamin B6.
Hazelnut's daily need coverage for manganese is 205% higher.
Tahini has 14 times more selenium than hazelnut. Tahini has 34.4µg of selenium, while hazelnut has 2.4µg.

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

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.

Tahini

Hazelnut

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%

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

~equal in Copper ~1.725mg

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.

Tahini

Hazelnut

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%

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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