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  6. Tahini vs. Cashew butter

Tahini vs. Cashew butter — In-Depth Nutrition Comparison

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The main differences between Tahini and Cashew butter

  • Tahini is richer in Vitamin B1, Iron, Phosphorus, Selenium, Calcium, Vitamin B3, and Fiber, yet Cashew butter is richer in Vitamin E , Magnesium, and Vitamin K.
  • Daily need coverage for Vitamin B1 from Tahini is 89% higher.
  • Tahini contains 7 times more Calcium than Cashew butter. Tahini contains 426mg of Calcium, while Cashew butter contains 61mg.

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

Infographic

Tahini vs Cashew butter 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
7
:
3
Cashew butter
Cashew butter
Contains more Calcium +598.4%
Contains more Iron +82.3%
Contains more Phosphorus +88.7%
Contains less Sodium -61%
Contains more Selenium +269.9%
Contains more Magnesium +116.8%
Equal in Potassium - 447
Equal in Zinc - 4.43
Equal in Copper - 1.758
Tahini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 128% 336% 68% 314% 37% 15% 126% 537% 190% 188%
Cashew butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 185% 148% 167% 40% 39% 121% 586% 0% 51%
Contains more Calcium +598.4%
Contains more Iron +82.3%
Contains more Phosphorus +88.7%
Contains less Sodium -61%
Contains more Selenium +269.9%
Contains more Magnesium +116.8%
Equal in Potassium - 447
Equal in Zinc - 4.43
Equal in Copper - 1.758

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
6
:
3
Cashew butter
Cashew butter
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%
Contains more Vitamin E +1932%
Contains more Vitamin B6 +36.2%
Contains more Vitamin K +∞%
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%
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%
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%
Contains more Vitamin E +1932%
Contains more Vitamin B6 +36.2%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tahini
Tahini
4
:
1
Cashew butter
Cashew butter
Contains more Protein +40.3%
Contains more Water +30.3%
Contains more Other +126.2%
Contains more Carbs +43%
Equal in Fats - 53.03
Tahini
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 g
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
Contains more Protein +40.3%
Contains more Water +30.3%
Contains more Other +126.2%
Contains more Carbs +43%
Equal in Fats - 53.03

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Tahini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170189/nutrients
  2. Cashew butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168597/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.