Tahini vs Walnuts
Complete nutrition comparison per 100g serving
Which is Healthier?
Tahini is generally healthier
Tahini comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (595 vs 654), more protein (17g vs 9g), more fiber (9.3g vs 6.7g), less sugar (0.9g vs 2.6g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Tahini
595 kcal
More Protein
Tahini
17g
More Fiber
Tahini
9.3g
Less Sugar
Tahini
0.9g
Visual Comparison
Caloriesper 100g
Tahini
595
Walnuts
654
Proteinper 100g
Tahini
17g
Walnuts
9g
Carbohydratesper 100g
Tahini
21g
Walnuts
14g
Fatper 100g
Tahini
53g
Walnuts
65g
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Tahini
Per 100g:595 calories
Per cup (150g):893 calories
Per serving (85g):506 calories
Walnuts
Per 100g:654 calories
Per cup (150g):981 calories
Per serving (85g):556 calories
Diet Compatibility
Tahini
High-ProteinVeganVegetarianPaleoLow-Sodium
Walnuts
VeganVegetarianPaleoLow-Sodium
When to Choose Tahini
- ✓Lower in calories (595 vs 654)
- ✓Higher in protein (17g vs 9g)
- ✓More fiber (9.3g vs 6.7g)
- ✓Less sugar (0.9g vs 2.6g)
Common Uses
SnackingToppingsTrail mixBaking
When to Choose Walnuts
- ✓Lower in carbs (14g vs 21g)
- ✓Lower sodium (2mg vs 91mg)
Common Uses
SnackingToppingsTrail mixBaking