Tahini vs. Pecan — In-Depth Nutrition Comparison

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How are tahini and pecan different?

Tahini is richer in iron, phosphorus, selenium, vitamin B1, copper, calcium, vitamin B3, and vitamin B2, while pecan is higher in manganese and fats.
Pecan covers your daily need for manganese 132% more than tahini.
Tahini contains 9 times more selenium than pecan. Tahini contains 34.4µg of selenium, while pecan contains 3.8µg.

Seeds, sesame butter, tahini, from roasted, and toasted kernels (most common type) and Nuts, pecans types were used in this article.

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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

Pecan

Contains more CalciumCalcium	+508.6%
Contains more IronIron	+253.8%
Contains more CopperCopper	+34.2%
Contains more PhosphorusPhosphorus	+164.3%
Contains more SeleniumSelenium	+805.3%

Contains more MagnesiumMagnesium	+27.4%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+209.1%

~equal in Potassium ~410mg

~equal in Zinc ~4.53mg

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

Pecan

Contains more Vitamin B1Vitamin B1	+84.8%
Contains more Vitamin B2Vitamin B2	+263.8%
Contains more Vitamin B3Vitamin B3	+367%
Contains more FolateFolate	+345.5%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+460%
Contains more Vitamin B5Vitamin B5	+24.5%
Contains more Vitamin B6Vitamin B6	+40.9%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~3µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	1.456mg	4.5mg	132%
Iron	8.95mg	2.53mg	80%
Phosphorus	732mg	277mg	65%
Selenium	34.4µg	3.8µg	56%
Monounsaturated fat	20.302g	40.801g	51%
Vitamin B1	1.22mg	0.66mg	47%
Copper	1.61mg	1.2mg	46%
Calcium	426mg	70mg	36%
Fats	53.76g	71.97g	28%
Vitamin B3	5.45mg	1.167mg	27%
Vitamin B2	0.473mg	0.13mg	26%
Folate	98µg	22µg	19%
Protein	17g	9.17g	16%
Polyunsaturated fat	23.564g	21.614g	13%
Vitamin E	0.25mg	1.4mg	8%
Magnesium	95mg	121mg	6%
Saturated fat	7.529g	6.18g	6%
Calories	595kcal	691kcal	5%
Sodium	115mg	0mg	5%
Vitamin B6	0.149mg	0.21mg	5%
Vitamin B5	0.693mg	0.863mg	3%
Vitamin K	0µg	3.5µg	3%
Choline	25.8mg	40.5mg	3%
Carbs	21.19g	13.86g	2%
Vitamin C	0mg	1.1mg	1%
Fiber	9.3g	9.6g	1%
Zinc	4.62mg	4.53mg	1%
Protein per 100 calories	2.9g	1.3g	N/A
Calories per 10 g protein	350kcal	754kcal	N/A
Weight per 100 calories	17g	14g	N/A
Unsaturated / Saturated Fat ratio	5.8	10	N/A
Net carbs	11.89g	4.26g	N/A
Potassium	414mg	410mg	0%
Sugar	0.49g	3.97g	N/A
Starch		0.46g	0%
Vitamin A	3µg	3µg	0%
Tryptophan	0.372mg	0.093mg	0%
Threonine	0.706mg	0.306mg	0%
Isoleucine	0.731mg	0.336mg	0%
Leucine	1.302mg	0.598mg	0%
Lysine	0.545mg	0.287mg	0%
Methionine	0.561mg	0.183mg	0%
Phenylalanine	0.901mg	0.426mg	0%
Valine	0.95mg	0.411mg	0%
Histidine	0.5mg	0.262mg	0%
Fructose		0.04g	0%