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  6. Cashew butter vs. Tahini

Cashew butter vs. Tahini — In-Depth Nutrition Comparison

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The main differences between Cashew butter and Tahini

  • Cashew butter is richer in Vitamin E , Magnesium, and Vitamin K, yet Tahini is richer in Vitamin B1, Iron, Phosphorus, Selenium, Calcium, Vitamin B3, and Fiber.
  • Daily need coverage for Vitamin B1 from Tahini is 89% higher.

Food types used in this article are Nuts, cashew butter, plain, with salt added and Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type).

Infographic

Cashew butter 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.
Cashew butter
Cashew butter
3
:
7
Tahini
Tahini
Contains more Magnesium +116.8%
Contains more Calcium +598.4%
Contains more Iron +82.3%
Contains more Phosphorus +88.7%
Contains less Sodium -61%
Contains more Selenium +269.9%
Equal in Potassium - 414
Equal in Zinc - 4.62
Equal in Copper - 1.61
Cashew butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 185% 148% 167% 40% 39% 121% 586% 0% 51%
Tahini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 128% 336% 68% 314% 37% 15% 126% 537% 190% 188%
Contains more Magnesium +116.8%
Contains more Calcium +598.4%
Contains more Iron +82.3%
Contains more Phosphorus +88.7%
Contains less Sodium -61%
Contains more Selenium +269.9%
Equal in Potassium - 414
Equal in Zinc - 4.62
Equal in Copper - 1.61

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.
Cashew butter
Cashew butter
3
:
6
Tahini
Tahini
Contains more Vitamin E +1932%
Contains more Vitamin B6 +36.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +672.2%
Contains more Vitamin B2 +197.5%
Contains more Vitamin B3 +391.9%
Contains more Folate +78.2%
Cashew butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 102% 0% 0% 40% 37% 21% 0% 47% 42% 0% 76%
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 +1932%
Contains more Vitamin B6 +36.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +672.2%
Contains more Vitamin B2 +197.5%
Contains more Vitamin B3 +391.9%
Contains more Folate +78.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew butter
Cashew butter
1
:
4
Tahini
Tahini
Contains more Carbs +43%
Contains more Protein +40.3%
Contains more Water +30.3%
Contains more Other +126.2%
Equal in Fats - 53.76
Cashew butter
12% 53% 30% 2% 2%
Protein: 12.12 g
Fats: 53.03 g
Carbs: 30.3 g
Water: 2.34 g
Other: 2.21 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 +43%
Contains more Protein +40.3%
Contains more Water +30.3%
Contains more Other +126.2%
Equal in Fats - 53.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew butter
Cashew butter
1
:
2
Tahini
Tahini
Contains more Monounsaturated Fat +31.6%
Contains less Saturated Fat -29%
Contains more Polyunsaturated fat +76.2%
Cashew butter
21% 53% 26%
Saturated Fat: 10.606 g
Monounsaturated Fat: 26.709 g
Polyunsaturated fat: 13.371 g
Tahini
15% 40% 46%
Saturated Fat: 7.529 g
Monounsaturated Fat: 20.302 g
Polyunsaturated fat: 23.564 g
Contains more Monounsaturated Fat +31.6%
Contains less Saturated Fat -29%
Contains more Polyunsaturated fat +76.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew butter Tahini Opinion
Net carbs 27.3g 11.89g Cashew butter
Protein 12.12g 17g Tahini
Fats 53.03g 53.76g Tahini
Carbs 30.3g 21.19g Cashew butter
Calories 609kcal 595kcal Cashew butter
Sugar 9.09g 0.49g Tahini
Fiber 3g 9.3g Tahini
Calcium 61mg 426mg Tahini
Iron 4.91mg 8.95mg Tahini
Magnesium 206mg 95mg Cashew butter
Phosphorus 388mg 732mg Tahini
Potassium 447mg 414mg Cashew butter
Sodium 295mg 115mg Tahini
Zinc 4.43mg 4.62mg Tahini
Copper 1.758mg 1.61mg Cashew butter
Manganese 1.456mg Tahini
Selenium 9.3µg 34.4µg Tahini
Vitamin A 0IU 67IU Tahini
Vitamin A RAE 0µg 3µg Tahini
Vitamin E 5.08mg 0.25mg Cashew butter
Vitamin B1 0.158mg 1.22mg Tahini
Vitamin B2 0.159mg 0.473mg Tahini
Vitamin B3 1.108mg 5.45mg Tahini
Vitamin B5 0.693mg Tahini
Vitamin B6 0.203mg 0.149mg Cashew butter
Folate 55µg 98µg Tahini
Vitamin K 30.3µg 0µg Cashew butter
Tryptophan 0.162mg 0.372mg Tahini
Threonine 0.388mg 0.706mg Tahini
Isoleucine 0.445mg 0.731mg Tahini
Leucine 0.831mg 1.302mg Tahini
Lysine 0.523mg 0.545mg Tahini
Methionine 0.204mg 0.561mg Tahini
Phenylalanine 0.537mg 0.901mg Tahini
Valine 0.617mg 0.95mg Tahini
Histidine 0.257mg 0.5mg Tahini
Saturated Fat 10.606g 7.529g Tahini
Monounsaturated Fat 26.709g 20.302g Cashew butter
Polyunsaturated fat 13.371g 23.564g Tahini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew butter 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
30%
Cashew butter
56%
Tahini
Minerals Daily Need Coverage Score
135%
Cashew butter
194%
Tahini

Comparison summary

Which food is lower in Sugar?
Tahini
Tahini is lower in Sugar (difference - 8.6g)
Which food contains less Sodium?
Tahini
Tahini contains less Sodium (difference - 180mg)
Which food is lower in Saturated Fat?
Tahini
Tahini is lower in Saturated Fat (difference - 3.077g)
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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cashew butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168597/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.