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  6. Tahini vs. Almond paste

Tahini vs. Almond paste — In-Depth Nutrition Comparison

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What are the differences between Tahini and Almond paste?

  • Tahini is higher in Copper, Vitamin B1, Iron, Phosphorus, Selenium, Zinc, Manganese, Calcium, and Vitamin B3, yet Almond paste is higher in Vitamin E .
  • Tahini's daily need coverage for Copper is 128% more.
  • Tahini has 15 times more Vitamin B1 than Almond paste. While Tahini has 1.22mg of Vitamin B1, Almond paste has only 0.082mg.

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

Infographic

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

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.
Tahini
Tahini
7
:
2
Almond paste
Almond paste
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%
Contains more Vitamin E +5316%
Contains more Vitamin C +∞%
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%
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%
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%
Contains more Vitamin E +5316%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tahini
Tahini
3
:
2
Almond paste
Almond paste
Contains more Protein +88.9%
Contains more Fats +93.8%
Contains more Other +265%
Contains more Carbs +125.6%
Contains more Water +361.6%
Tahini
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 g
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
Contains more Protein +88.9%
Contains more Fats +93.8%
Contains more Other +265%
Contains more Carbs +125.6%
Contains more Water +361.6%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tahini Almond paste
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 Tahini Almond paste Opinion
Net carbs 11.89g 43.01g Almond paste
Protein 17g 9g Tahini
Fats 53.76g 27.74g Tahini
Carbs 21.19g 47.81g Almond paste
Calories 595kcal 458kcal Tahini
Sugar 0.49g 36.25g Tahini
Fiber 9.3g 4.8g Tahini
Calcium 426mg 172mg Tahini
Iron 8.95mg 1.6mg Tahini
Magnesium 95mg 130mg Almond paste
Phosphorus 732mg 258mg Tahini
Potassium 414mg 314mg Tahini
Sodium 115mg 9mg Almond paste
Zinc 4.62mg 1.48mg Tahini
Copper 1.61mg 0.454mg Tahini
Manganese 1.456mg 0.856mg Tahini
Selenium 34.4µg 4.2µg Tahini
Vitamin A 67IU 0IU Tahini
Vitamin A RAE 3µg 0µg Tahini
Vitamin E 0.25mg 13.54mg Almond paste
Vitamin C 0mg 0.1mg Almond paste
Vitamin B1 1.22mg 0.082mg Tahini
Vitamin B2 0.473mg 0.414mg Tahini
Vitamin B3 5.45mg 1.422mg Tahini
Vitamin B5 0.693mg 0.113mg Tahini
Vitamin B6 0.149mg 0.036mg Tahini
Folate 98µg 73µg 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 7.529g 2.629g Almond paste
Monounsaturated Fat 20.302g 18.012g Tahini
Polyunsaturated fat 23.564g 5.821g Tahini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tahini Almond paste
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
56%
Tahini
40%
Almond paste
Minerals Daily Need Coverage Score
194%
Tahini
67%
Almond paste

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. Tahini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170189/nutrients
  2. Almond paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170160/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.