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  6. Tahini vs. Peanut

Tahini vs. Peanut — In-Depth Nutrition Comparison

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Summary of differences between tahini and peanuts

  • Tahini has more iron, copper, phosphorus, selenium, vitamin B1, calcium, and vitamin B2; however, peanuts are higher in vitamin E, vitamin B3, and folate.
  • Tahini covers your daily need for iron, 55% more than peanuts.
  • Tahini has 5 times more selenium than peanuts. While tahini has 34.4µg of selenium, peanuts have only 7.2µg.

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

Infographic

Tahini vs Peanut 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
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%
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%
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%
Contains more MagnesiumMagnesium +76.8%
Contains more PotassiumPotassium +70.3%
Contains less SodiumSodium -84.3%
Contains more ManganeseManganese +32.8%

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.
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%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +90.6%
Contains more Vitamin B2Vitamin B2 +250.4%
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%
~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 Tahini Peanut DV% diff.
Iron 8.95mg 4.58mg 55%
Vitamin E 0.25mg 8.33mg 54%
Polyunsaturated fat 23.564g 15.558g 53%
Copper 1.61mg 1.144mg 52%
Phosphorus 732mg 376mg 51%
Selenium 34.4µg 7.2µg 49%
Vitamin B1 1.22mg 0.64mg 48%
Vitamin B3 5.45mg 12.066mg 41%
Folate 98µg 240µg 36%
Calcium 426mg 92mg 33%
Vitamin B2 0.473mg 0.135mg 26%
Manganese 1.456mg 1.934mg 21%
Vitamin B5 0.693mg 1.767mg 21%
Protein 17g 25.8g 18%
Magnesium 95mg 168mg 17%
Vitamin B6 0.149mg 0.348mg 15%
Zinc 4.62mg 3.27mg 12%
Monounsaturated fat 20.302g 24.426g 10%
Potassium 414mg 705mg 9%
Fats 53.76g 49.24g 7%
Saturated fat 7.529g 6.279g 6%
Choline 25.8mg 52.5mg 5%
Sodium 115mg 18mg 4%
Fiber 9.3g 8.5g 3%
Carbs 21.19g 16.13g 2%
Calories 595kcal 567kcal 1%
Protein per 100 calories 2.9g 4.6g N/A
Calories per 10 g protein 350kcal 220kcal N/A
Weight per 100 calories 17g 18g N/A
Unsaturated / Saturated Fat ratio 5.8 6.4 N/A
Net carbs 11.89g 7.63g N/A
Sugar 0.49g 4.72g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.372mg 0.25mg 0%
Threonine 0.706mg 0.883mg 0%
Isoleucine 0.731mg 0.907mg 0%
Leucine 1.302mg 1.672mg 0%
Lysine 0.545mg 0.926mg 0%
Methionine 0.561mg 0.317mg 0%
Phenylalanine 0.901mg 1.377mg 0%
Valine 0.95mg 1.082mg 0%
Histidine 0.5mg 0.652mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +31.4%
Contains more OtherOther +114.6%
Contains more ProteinProtein +51.8%
Contains more WaterWater +113.1%
~equal in Fats ~49.24g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Poly. FatPolyunsaturated fat +51.5%
Contains less Sat. FatSaturated fat -16.6%
Contains more Mono. FatMonounsaturated fat +20.3%

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