Protein, fats, carbohydrates, fiber, vitamins, minerals, calories and food composition explained with practical context.
Hummus and tahini are not interchangeable foods: tahini is concentrated sesame paste and is often one ingredient in hummus. In equal 30 g servings, the USDA references used here provide about 73 calories, 2.2 g protein, 5.1 g fat and 1.6 g fiber for hummus, versus about 209 calories, 5.9 g protein, 18.7 g fat and 2.5 g fiber for tahini.
Olives are a fatty fruit rather than a sugary one. A current USDA green-olive reference provides about 145 calories, 15.3 g fat, 3.3 g fiber and 1,556 mg sodium per 100 g. In a 30 g serving, that is about 44 calories, 4.6 g fat, 1.0 g fiber and roughly 467 mg sodium. Sodium is the number most likely to vary substantially among brands and curing styles.
Green and black olives are not necessarily different species. Green olives are generally picked before full ripeness; black olives may be harvested ripe or darkened through processing, depending on style. In two USDA references, green olives provide 145 calories, 15.3 g fat and 1,556 mg sodium per 100 g, while ripe canned olives provide 116 calories, 10.9 g fat and 735 mg sodium. Those differences come from variety, ripeness, curing and brine—not color alone.
Peanuts and almonds are very similar in a realistic serving. At 30 g, raw peanuts provide about 165 calories, 7.0 g protein, 13.0 g fat and 2.4 g fiber; raw almonds about 175 calories, 6.5 g protein, 15.3 g fat and 3.2 g fiber. Peanuts edge ahead in protein, while almonds provide more fiber, calcium and magnesium.
No single seed wins every mineral. Per 30 g, hulled hemp provides about 210 mg magnesium and pumpkin seeds about 150 mg. For calcium, whole sesame stands out at roughly 293 mg and chia at 189 mg. Whole sesame also leads iron at about 4.4 mg per 30 g. Hull removal and processing can dramatically change sesame calcium.
At an equal 30 g serving, the tahini reference provides about 209 calories, 5.9 g protein, 18.7 g fat, 2.5 g fiber and 107 mg magnesium. Peanut butter provides about 177 calories, 7.2 g protein, 14.8 g fat, 1.9 g fiber and 58 mg magnesium. Peanut butter leads in protein; tahini stands out for iron and magnesium, although brands can shift the result.
In an equal 32 g serving, the USDA peanut-butter reference provides about 188 calories, 7.7 g protein, 15.8 g fat and 2.0 g fiber. Almond butter provides about 206 calories, 6.7 g protein, 17.0 g fat and 3.1 g fiber. Peanut butter leads slightly in protein; almond butter provides more fiber, calcium, magnesium and vitamin E.
Chia and hulled hemp seeds are both nutrient-dense, but they excel in different areas. Per 30 g, chia provides about 146 calories, 5.0 g protein, 10.3 g fiber and 5.3 g ALA omega-3; hulled hemp provides about 166 calories, 9.5 g protein, 1.2 g fiber and 2.6 g ALA. Hemp also leads in magnesium at about 210 mg per 30 g versus 101 mg in chia.
Whole dried sesame is extremely concentrated: per 100 g it provides about 573 calories, 17.7 g protein, 49.7 g fat, 11.8 g fiber and 975 mg calcium. But 100 g is not a typical sprinkle. At 10 g, that becomes about 57 calories, 1.8 g protein and 98 mg calcium. The hull also matters greatly, so hulled seeds and tahini can contain far less calcium than the whole-seed reference.
Tahini is a paste made by grinding sesame seeds. It is highly concentrated: the USDA reference used here provides 697 calories, 19.7 g protein, 62.4 g fat and 8.4 g fiber per 100 g. In a 30 g portion, that is about 209 calories, 5.9 g protein, 18.7 g fat and 2.5 g fiber. Mineral content, especially calcium, varies substantially with seed type and hull removal.
Using roasted unsalted references and a 30 g serving, pumpkin seeds provide about 172 calories, 9.0 g protein, 2.0 g fiber and 165 mg magnesium; sunflower seeds provide about 175 calories, 5.8 g protein, 3.3 g fiber and roughly 7.8 mg vitamin E. Pumpkin seeds lead in protein, magnesium and zinc; sunflower seeds lead in fiber and vitamin E.
There is no universal cup. As a broad guide, the FDA lists brewed coffee at about 80–100 mg caffeine per 8 fl oz and green or black tea at 30–50 mg. Two grams of matcha could provide roughly 38–89 mg based on published dry-powder analyses; a yerba-mate review reports about 80 mg in a 150 ml cup, with repeated traditional pours potentially raising the session total much higher.