Tahini vs. Macadamia — In-Depth Nutrition Comparison

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What are the differences between tahini and macadamia?

Tahini is higher in copper, phosphorus, iron, selenium, calcium, zinc, vitamin B2, and folate, yet macadamia is higher in manganese.
Macadamia's daily need coverage for manganese is 116% more.
Tahini has 10 times more selenium than macadamia. While tahini has 34.4µg of selenium, macadamia has only 3.6µg.
The amount of saturated fat in tahini is lower.

We used Seeds, sesame butter, tahini, from roasted, and toasted kernels (most common type) and Nuts, macadamia nuts, raw types in this article.

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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.

Tahini

Macadamia

Contains more CalciumCalcium	+401.2%
Contains more PotassiumPotassium	+12.5%
Contains more IronIron	+142.5%
Contains more CopperCopper	+113%
Contains more ZincZinc	+255.4%
Contains more PhosphorusPhosphorus	+289.4%
Contains more SeleniumSelenium	+855.6%

Contains more MagnesiumMagnesium	+36.8%
Contains less SodiumSodium	-95.7%
Contains more ManganeseManganese	+183.7%

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

Macadamia

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+192%
Contains more Vitamin B3Vitamin B3	+120.4%
Contains more FolateFolate	+790.9%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+116%
Contains more Vitamin B6Vitamin B6	+84.6%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~1.195mg

~equal in Vitamin B5 ~0.758mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	23.564g	1.502g	147%
Manganese	1.456mg	4.131mg	116%
Monounsaturated fat	20.302g	58.877g	96%
Copper	1.61mg	0.756mg	95%
Phosphorus	732mg	188mg	78%
Iron	8.95mg	3.69mg	66%
Selenium	34.4µg	3.6µg	56%
Fats	53.76g	75.77g	34%
Calcium	426mg	85mg	34%
Zinc	4.62mg	1.3mg	30%
Vitamin B2	0.473mg	0.162mg	24%
Folate	98µg	11µg	22%
Saturated fat	7.529g	12.061g	21%
Vitamin B3	5.45mg	2.473mg	19%
Protein	17g	7.91g	18%
Vitamin B6	0.149mg	0.275mg	10%
Magnesium	95mg	130mg	8%
Calories	595kcal	718kcal	6%
Sodium	115mg	5mg	5%
Choline	25.8mg		5%
Fiber	9.3g	8.6g	3%
Carbs	21.19g	13.82g	2%
Vitamin E	0.25mg	0.54mg	2%
Vitamin B1	1.22mg	1.195mg	2%
Vitamin C	0mg	1.2mg	1%
Potassium	414mg	368mg	1%
Vitamin B5	0.693mg	0.758mg	1%
Protein per 100 calories	2.9g	1.1g	N/A
Calories per 10 g protein	350kcal	908kcal	N/A
Weight per 100 calories	17g	14g	N/A
Unsaturated / Saturated Fat ratio	5.8	5	N/A
Net carbs	11.89g	5.22g	N/A
Sugar	0.49g	4.57g	N/A
Starch		1.05g	0%
Vitamin A	3µg	0µg	0%
Tryptophan	0.372mg	0.067mg	0%
Threonine	0.706mg	0.37mg	0%
Isoleucine	0.731mg	0.314mg	0%
Leucine	1.302mg	0.602mg	0%
Lysine	0.545mg	0.018mg	0%
Methionine	0.561mg	0.023mg	0%
Phenylalanine	0.901mg	0.665mg	0%
Valine	0.95mg	0.363mg	0%
Histidine	0.5mg	0.195mg	0%
Fructose		0.07g	0%