Tahini vs. Pine nuts — In-Depth Nutrition Comparison

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Summary of differences between tahini and pine nuts

Tahini has more vitamin B1, selenium, iron, calcium, and copper; however, pine nuts are higher in manganese, vitamin E, vitamin K, magnesium, and fats.
Pine nuts cover your daily need for manganese 319% more than tahini.
Tahini has 49 times more selenium than pine nuts. While tahini has 34.4µg of selenium, pine nuts have only 0.7µg.

These are the specific foods used in this comparison Seeds, sesame butter, tahini, from roasted, and toasted kernels (most common type) and Nuts, pine nuts, dried.

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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

Pine nuts

Contains more CalciumCalcium	+2562.5%
Contains more IronIron	+61.8%
Contains more CopperCopper	+21.6%
Contains more PhosphorusPhosphorus	+27.3%
Contains more SeleniumSelenium	+4814.3%

Contains more MagnesiumMagnesium	+164.2%
Contains more PotassiumPotassium	+44.2%
Contains more ZincZinc	+39.6%
Contains less SodiumSodium	-98.3%
Contains more ManganeseManganese	+504.5%

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

Pine nuts

Contains more Vitamin AVitamin A	+200%
Contains more Vitamin B1Vitamin B1	+235.2%
Contains more Vitamin B2Vitamin B2	+108.4%
Contains more Vitamin B3Vitamin B3	+24.2%
Contains more Vitamin B5Vitamin B5	+121.4%
Contains more Vitamin B6Vitamin B6	+58.5%
Contains more FolateFolate	+188.2%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+3632%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	1.456mg	8.802mg	319%
Vitamin B1	1.22mg	0.364mg	71%
Polyunsaturated fat	23.564g	34.071g	70%
Vitamin E	0.25mg	9.33mg	61%
Selenium	34.4µg	0.7µg	61%
Vitamin K	0µg	53.9µg	45%
Iron	8.95mg	5.53mg	43%
Calcium	426mg	16mg	41%
Magnesium	95mg	251mg	37%
Copper	1.61mg	1.324mg	32%
Fats	53.76g	68.37g	22%
Fiber	9.3g	3.7g	22%
Phosphorus	732mg	575mg	22%
Vitamin B2	0.473mg	0.227mg	19%
Zinc	4.62mg	6.45mg	17%
Folate	98µg	34µg	16%
Saturated fat	7.529g	4.899g	12%
Vitamin B5	0.693mg	0.313mg	8%
Protein	17g	13.69g	7%
Vitamin B3	5.45mg	4.387mg	7%
Omega-3 (ALA)		0.112g	7%
Potassium	414mg	597mg	5%
Sodium	115mg	2mg	5%
Choline	25.8mg	55.8mg	5%
Calories	595kcal	673kcal	4%
Vitamin B6	0.149mg	0.094mg	4%
Monounsaturated fat	20.302g	18.764g	4%
Carbs	21.19g	13.08g	3%
Vitamin C	0mg	0.8mg	1%
Starch		1.43g	1%
Protein per 100 calories	2.9g	2g	N/A
Calories per 10 g protein	350kcal	492kcal	N/A
Weight per 100 calories	17g	15g	N/A
Unsaturated / Saturated Fat ratio	5.8	11	N/A
Net carbs	11.89g	9.38g	N/A
Sugar	0.49g	3.59g	N/A
Vitamin A	3µg	1µg	0%
Tryptophan	0.372mg	0.107mg	0%
Threonine	0.706mg	0.37mg	0%
Isoleucine	0.731mg	0.542mg	0%
Leucine	1.302mg	0.991mg	0%
Lysine	0.545mg	0.54mg	0%
Methionine	0.561mg	0.259mg	0%
Phenylalanine	0.901mg	0.524mg	0%
Valine	0.95mg	0.687mg	0%
Histidine	0.5mg	0.341mg	0%
Fructose		0.07g	0%
Omega-6 (Gamma-linolenic acid)		0.052g	N/A
Omega-6 (Eicosadienoic acid)		0.404g	N/A