Peanut butter vs. Tahini — In-Depth Nutrition Comparison
Compare
The main differences between peanut butter and tahini
- Peanut butter is richer in vitamin E, vitamin B3, and vitamin B6, yet tahini is richer in copper, iron, vitamin B1, phosphorus, selenium, calcium, and vitamin B2.
- Daily need coverage for copper for tahini is 132% higher.
- Peanut butter contains 36 times more vitamin E than tahini. Peanut butter contains 9.1mg of vitamin E, while tahini contains 0.25mg.
Food types used in this article are Peanut butter, smooth style, without salt and Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type).
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.
| Contains more MagnesiumMagnesium | +76.8% |
| Contains more PotassiumPotassium | +34.8% |
| Contains less SodiumSodium | -85.2% |
| Contains more ManganeseManganese | +14.4% |
| Contains more CalciumCalcium | +769.4% |
| Contains more IronIron | +414.4% |
| Contains more CopperCopper | +281.5% |
| Contains more ZincZinc | +84.1% |
| Contains more PhosphorusPhosphorus | +118.5% |
| Contains more SeleniumSelenium | +739% |
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.
| Contains more Vitamin EVitamin E | +3540% |
| Contains more Vitamin B3Vitamin B3 | +140.6% |
| Contains more Vitamin B5Vitamin B5 | +64.1% |
| Contains more Vitamin B6Vitamin B6 | +196% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +144.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +713.3% |
| Contains more Vitamin B2Vitamin B2 | +146.4% |
| Contains more FolateFolate | +12.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
Protein:
17 g
Fats:
53.76 g
Carbs:
21.19 g
Water:
3.05 g
Other:
5 g
| Contains more ProteinProtein | +30.6% |
| Contains more WaterWater | +148% |
| Contains more OtherOther | +73% |
~equal in
Fats
~53.76g
~equal in
Carbs
~21.19g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
10.325 g
Monounsaturated fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 g
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 | +27.8% |
| Contains less Sat. FatSaturated fat | -27.1% |
| Contains more Poly. FatPolyunsaturated fat | +88% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Sodium |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.422mg | 1.61mg | 132% |
| Iron | 1.74mg | 8.95mg | 90% |
| Vitamin B1 | 0.15mg | 1.22mg | 89% |
| Polyunsaturated fat | 12.535g | 23.564g | 74% |
| Vitamin E | 9.1mg | 0.25mg | 59% |
| Phosphorus | 335mg | 732mg | 57% |
| Selenium | 4.1µg | 34.4µg | 55% |
| Vitamin B3 | 13.112mg | 5.45mg | 48% |
| Calcium | 49mg | 426mg | 38% |
| Vitamin B6 | 0.441mg | 0.149mg | 22% |
| Vitamin B2 | 0.192mg | 0.473mg | 22% |
| Zinc | 2.51mg | 4.62mg | 19% |
| Magnesium | 168mg | 95mg | 17% |
| Fiber | 5g | 9.3g | 17% |
| Monounsaturated fat | 25.941g | 20.302g | 14% |
| Saturated fat | 10.325g | 7.529g | 13% |
| Protein | 22.21g | 17g | 10% |
| Manganese | 1.665mg | 1.456mg | 9% |
| Vitamin B5 | 1.137mg | 0.693mg | 9% |
| Choline | 63mg | 25.8mg | 7% |
| Sodium | 17mg | 115mg | 4% |
| Potassium | 558mg | 414mg | 4% |
| Fats | 51.36g | 53.76g | 4% |
| Folate | 87µg | 98µg | 3% |
| Starch | 3.56g | 1% | |
| Calories | 598kcal | 595kcal | 0% |
| Carbs | 22.31g | 21.19g | 0% |
| Net carbs | 17.31g | 11.89g | N/A |
| Sugar | 10.49g | 0.49g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Vitamin K | 0.3µg | 0µg | 0% |
| Trans fat | 0.075g | N/A | |
| Tryptophan | 0.231mg | 0.372mg | 0% |
| Threonine | 0.525mg | 0.706mg | 0% |
| Isoleucine | 0.616mg | 0.731mg | 0% |
| Leucine | 1.546mg | 1.302mg | 0% |
| Lysine | 0.681mg | 0.545mg | 0% |
| Methionine | 0.265mg | 0.561mg | 0% |
| Phenylalanine | 1.202mg | 0.901mg | 0% |
| Valine | 0.782mg | 0.95mg | 0% |
| Histidine | 0.557mg | 0.5mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.027g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.01g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 12.215g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
60%
53%
Minerals Daily Need Coverage Score
84%
194%
Comparison summary
Which food is lower in Sugar?
Tahini is lower in Sugar (difference - 10g)
Which food is lower in Saturated fat?
Tahini is lower in Saturated fat (difference - 2.796g)
Which food is lower in glycemic index?
Tahini is lower in glycemic index (difference - 14)
Which food is cheaper?
Tahini is cheaper (difference - $2.8)
Which food is richer in minerals?
Tahini is relatively richer in minerals
Which food contains less Sodium?
Peanut butter contains less Sodium (difference - 98mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.