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  6. Walnut vs. Tahini

Walnut vs. Tahini — In-Depth Nutrition Comparison

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Differences between walnut and tahini

  • Walnut has more manganese, vitamin B6, and magnesium, while tahini has more iron, vitamin B1, phosphorus, selenium, calcium, vitamin B3, and vitamin B2.
  • Walnut's daily need coverage for manganese is 85% higher.
  • Tahini contains 4 times less vitamin B6 than walnut. Walnut contains 0.537mg of vitamin B6, while tahini contains 0.149mg.

The food types used in this comparison are Nuts, walnuts, english and Seeds, sesame butter, tahini, from roasted, and toasted kernels (most common type).

Infographic

Walnut vs Tahini 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.
Walnut
Walnut
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Tahini
Tahini
5
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%
Contains more MagnesiumMagnesium +66.3%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +134.5%
Contains more CalciumCalcium +334.7%
Contains more IronIron +207.6%
Contains more ZincZinc +49.5%
Contains more PhosphorusPhosphorus +111.6%
Contains more SeleniumSelenium +602%
~equal in Potassium ~414mg
~equal in Copper ~1.61mg

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.
Walnut
Walnut
4
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 4.3% 0% 0.33% 14% 85% 35% 21% 34% 124% 0% 6.8% 74%
Tahini
Tahini
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% 1% 5% 305% 109% 102% 42% 34% 0% 0% 74%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +180%
Contains more Vitamin B6Vitamin B6 +260.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +257.8%
Contains more Vitamin B2Vitamin B2 +215.3%
Contains more Vitamin B3Vitamin B3 +384.4%
Contains more Vitamin B5Vitamin B5 +21.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~98µg

All nutrients comparison - raw data values

Nutrient Walnut Tahini DV% diff.
Polyunsaturated fat 47.174g 23.564g 157%
Manganese 3.414mg 1.456mg 85%
Iron 2.91mg 8.95mg 76%
Vitamin B1 0.341mg 1.22mg 73%
Phosphorus 346mg 732mg 55%
Selenium 4.9µg 34.4µg 54%
Calcium 98mg 426mg 33%
Vitamin B6 0.537mg 0.149mg 30%
Monounsaturated fat 8.933g 20.302g 28%
Vitamin B3 1.125mg 5.45mg 27%
Vitamin B2 0.15mg 0.473mg 25%
Fats 65.21g 53.76g 18%
Magnesium 158mg 95mg 15%
Zinc 3.09mg 4.62mg 14%
Fiber 6.7g 9.3g 10%
Saturated fat 6.126g 7.529g 6%
Sodium 2mg 115mg 5%
Protein 15.23g 17g 4%
Calories 654kcal 595kcal 3%
Copper 1.586mg 1.61mg 3%
Vitamin E 0.7mg 0.25mg 3%
Carbs 13.71g 21.19g 2%
Vitamin B5 0.57mg 0.693mg 2%
Vitamin K 2.7µg 0µg 2%
Choline 39.2mg 25.8mg 2%
Vitamin C 1.3mg 0mg 1%
Potassium 441mg 414mg 1%
Protein per 100 calories 2.3g 2.9g N/A
Calories per 10 g protein 429kcal 350kcal N/A
Weight per 100 calories 15g 17g N/A
Unsaturated / Saturated Fat ratio 9.2 5.8 N/A
Net carbs 7.01g 11.89g N/A
Sugar 2.61g 0.49g N/A
Starch 0.06g 0%
Vitamin A 1µg 3µg 0%
Folate 98µg 98µg 0%
Tryptophan 0.17mg 0.372mg 0%
Threonine 0.596mg 0.706mg 0%
Isoleucine 0.625mg 0.731mg 0%
Leucine 1.17mg 1.302mg 0%
Lysine 0.424mg 0.545mg 0%
Methionine 0.236mg 0.561mg 0%
Phenylalanine 0.711mg 0.901mg 0%
Valine 0.753mg 0.95mg 0%
Histidine 0.391mg 0.5mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
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
Contains more FatsFats +21.3%
Contains more WaterWater +33.4%
Contains more ProteinProtein +11.6%
Contains more CarbsCarbs +54.6%
Contains more OtherOther +180.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
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
Contains less Sat. FatSaturated fat -18.6%
Contains more Poly. FatPolyunsaturated fat +100.2%
Contains more Mono. FatMonounsaturated fat +127.3%

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Tahini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170189/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.