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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 for 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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 147% 18% 39% 184% 586% 121% 166% 38% 0% 51%
Tahini
Tahini
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 68% 128% 37% 336% 537% 126% 314% 15% 190% 188%
Contains more MagnesiumMagnesium +116.8%
Contains more CalciumCalcium +598.4%
Contains more IronIron +82.3%
Contains more PhosphorusPhosphorus +88.7%
Contains less SodiumSodium -61%
Contains more SeleniumSelenium +269.9%
~equal in Potassium ~414mg
~equal in Copper ~1.61mg
~equal in Zinc ~4.62mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 102% 0% 40% 37% 21% 0% 47% 0% 76% 41% 26%
Tahini
Tahini
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 5% 0% 305% 109% 102% 42% 34% 0% 0% 74% 14%
Contains more Vitamin EVitamin E +1932%
Contains more Vitamin B6Vitamin B6 +36.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +87.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +672.2%
Contains more Vitamin B2Vitamin B2 +197.5%
Contains more Vitamin B3Vitamin B3 +391.9%
Contains more FolateFolate +78.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew butter Tahini DV% diff.
Vitamin B1 0.158mg 1.22mg 89%
Polyunsaturated fat 13.371g 23.564g 68%
Manganese 1.456mg 63%
Iron 4.91mg 8.95mg 51%
Phosphorus 388mg 732mg 49%
Selenium 9.3µg 34.4µg 46%
Calcium 61mg 426mg 37%
Vitamin E 5.08mg 0.25mg 32%
Vitamin B3 1.108mg 5.45mg 27%
Magnesium 206mg 95mg 26%
Vitamin K 30.3µg 0µg 25%
Fiber 3g 9.3g 25%
Vitamin B2 0.159mg 0.473mg 24%
Copper 1.758mg 1.61mg 16%
Monounsaturated fat 26.709g 20.302g 16%
Saturated fat 10.606g 7.529g 14%
Vitamin B5 0.693mg 14%
Folate 55µg 98µg 11%
Protein 12.12g 17g 10%
Sodium 295mg 115mg 8%
Vitamin B6 0.203mg 0.149mg 4%
Choline 48.3mg 25.8mg 4%
Carbs 30.3g 21.19g 3%
Zinc 4.43mg 4.62mg 2%
Calories 609kcal 595kcal 1%
Potassium 447mg 414mg 1%
Fats 53.03g 53.76g 1%
Net carbs 27.3g 11.89g N/A
Sugar 9.09g 0.49g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.162mg 0.372mg 0%
Threonine 0.388mg 0.706mg 0%
Isoleucine 0.445mg 0.731mg 0%
Leucine 0.831mg 1.302mg 0%
Lysine 0.523mg 0.545mg 0%
Methionine 0.204mg 0.561mg 0%
Phenylalanine 0.537mg 0.901mg 0%
Valine 0.617mg 0.95mg 0%
Histidine 0.257mg 0.5mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Tahini
4
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 CarbsCarbs +43%
Contains more ProteinProtein +40.3%
Contains more WaterWater +30.3%
Contains more OtherOther +126.2%
~equal in Fats ~53.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.606 g
Monounsaturated fat: Mono. Fat 26.709 g
Polyunsaturated fat: Poly. Fat 13.371 g
Tahini
Tahini
2
15% 40% 46%
Saturated fat: Sat. Fat 7.529 g
Monounsaturated fat: Mono. Fat 20.302 g
Polyunsaturated fat: Poly. Fat 23.564 g
Contains more Mono. FatMonounsaturated fat +31.6%
Contains less Sat. FatSaturated fat -29%
Contains more Poly. FatPolyunsaturated fat +76.2%

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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.