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  6. Almond paste vs. Tahini

Almond paste vs. Tahini — In-Depth Nutrition Comparison

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What are the differences between Almond paste and Tahini?

  • Almond paste is higher in Vitamin E , yet Tahini is higher in Copper, Vitamin B1, Iron, Phosphorus, Selenium, Zinc, Manganese, Calcium, and Vitamin B3.
  • Tahini's daily need coverage for Copper is 128% more.
  • Almond paste has 54 times more Vitamin E than Tahini. While Almond paste has 13.54mg of Vitamin E , Tahini has only 0.25mg.

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

Infographic

Almond paste 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.
Almond paste
Almond paste
2
:
8
Tahini
Tahini
Contains more Magnesium +36.8%
Contains less Sodium -92.2%
Contains more Calcium +147.7%
Contains more Iron +459.4%
Contains more Phosphorus +183.7%
Contains more Potassium +31.8%
Contains more Zinc +212.2%
Contains more Copper +254.6%
Contains more Manganese +70.1%
Contains more Selenium +719%
Almond paste
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 52% 60% 93% 111% 28% 2% 41% 152% 112% 23%
Tahini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 128% 336% 68% 314% 37% 15% 126% 537% 190% 188%
Contains more Magnesium +36.8%
Contains less Sodium -92.2%
Contains more Calcium +147.7%
Contains more Iron +459.4%
Contains more Phosphorus +183.7%
Contains more Potassium +31.8%
Contains more Zinc +212.2%
Contains more Copper +254.6%
Contains more Manganese +70.1%
Contains more Selenium +719%

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.
Almond paste
Almond paste
2
:
7
Tahini
Tahini
Contains more Vitamin E +5316%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1387.8%
Contains more Vitamin B2 +14.3%
Contains more Vitamin B3 +283.3%
Contains more Vitamin B5 +513.3%
Contains more Vitamin B6 +313.9%
Contains more Folate +34.2%
Almond paste
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 271% 0% 1% 21% 96% 27% 7% 9% 55% 0% 0%
Tahini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 5% 0% 0% 305% 110% 103% 42% 35% 74% 0% 0%
Contains more Vitamin E +5316%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1387.8%
Contains more Vitamin B2 +14.3%
Contains more Vitamin B3 +283.3%
Contains more Vitamin B5 +513.3%
Contains more Vitamin B6 +313.9%
Contains more Folate +34.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond paste
Almond paste
2
:
3
Tahini
Tahini
Contains more Carbs +125.6%
Contains more Water +361.6%
Contains more Protein +88.9%
Contains more Fats +93.8%
Contains more Other +265%
Almond paste
9% 28% 48% 14%
Protein: 9 g
Fats: 27.74 g
Carbs: 47.81 g
Water: 14.08 g
Other: 1.37 g
Tahini
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 Carbs +125.6%
Contains more Water +361.6%
Contains more Protein +88.9%
Contains more Fats +93.8%
Contains more Other +265%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond paste
Almond paste
1
:
2
Tahini
Tahini
Contains less Saturated Fat -65.1%
Contains more Monounsaturated Fat +12.7%
Contains more Polyunsaturated fat +304.8%
Almond paste
10% 68% 22%
Saturated Fat: 2.629 g
Monounsaturated Fat: 18.012 g
Polyunsaturated fat: 5.821 g
Tahini
15% 40% 46%
Saturated Fat: 7.529 g
Monounsaturated Fat: 20.302 g
Polyunsaturated fat: 23.564 g
Contains less Saturated Fat -65.1%
Contains more Monounsaturated Fat +12.7%
Contains more Polyunsaturated fat +304.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond paste Tahini
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Almond paste Tahini Opinion
Net carbs 43.01g 11.89g Almond paste
Protein 9g 17g Tahini
Fats 27.74g 53.76g Tahini
Carbs 47.81g 21.19g Almond paste
Calories 458kcal 595kcal Tahini
Sugar 36.25g 0.49g Tahini
Fiber 4.8g 9.3g Tahini
Calcium 172mg 426mg Tahini
Iron 1.6mg 8.95mg Tahini
Magnesium 130mg 95mg Almond paste
Phosphorus 258mg 732mg Tahini
Potassium 314mg 414mg Tahini
Sodium 9mg 115mg Almond paste
Zinc 1.48mg 4.62mg Tahini
Copper 0.454mg 1.61mg Tahini
Manganese 0.856mg 1.456mg Tahini
Selenium 4.2µg 34.4µg Tahini
Vitamin A 0IU 67IU Tahini
Vitamin A RAE 0µg 3µg Tahini
Vitamin E 13.54mg 0.25mg Almond paste
Vitamin C 0.1mg 0mg Almond paste
Vitamin B1 0.082mg 1.22mg Tahini
Vitamin B2 0.414mg 0.473mg Tahini
Vitamin B3 1.422mg 5.45mg Tahini
Vitamin B5 0.113mg 0.693mg Tahini
Vitamin B6 0.036mg 0.149mg Tahini
Folate 73µg 98µg Tahini
Tryptophan 0.372mg Tahini
Threonine 0.706mg Tahini
Isoleucine 0.731mg Tahini
Leucine 1.302mg Tahini
Lysine 0.545mg Tahini
Methionine 0.561mg Tahini
Phenylalanine 0.901mg Tahini
Valine 0.95mg Tahini
Histidine 0.5mg Tahini
Saturated Fat 2.629g 7.529g Almond paste
Monounsaturated Fat 18.012g 20.302g Tahini
Polyunsaturated fat 5.821g 23.564g Tahini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond paste Tahini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
40%
Almond paste
56%
Tahini
Minerals Daily Need Coverage Score
67%
Almond paste
194%
Tahini

Comparison summary

Which food is richer in minerals?
Tahini
Tahini is relatively richer in minerals
Which food is lower in Sugar?
Tahini
Tahini is lower in Sugar (difference - 35.76g)
Which food is richer in vitamins?
Tahini
Tahini is relatively richer in vitamins
Which food contains less Sodium?
Almond paste
Almond paste contains less Sodium (difference - 106mg)
Which food is lower in Saturated Fat?
Almond paste
Almond paste is lower in Saturated Fat (difference - 4.9g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Almond paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170160/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.