Tahini vs. Almond butter - Health and Nutrition Comparison

Calories

Almond butter is higher in calories than tahini. 

Almond butter contains 614 calories, whereas tahini contains 595 calories. 

Carbs

Tahini is higher in carbs than almond butter. Tahini contains 21.2g of carbs, whereas almond butter contains 18.8g of carbs. 

Fiber

Even though almond butter is lower in carbs, it is higher in fiber. They both contain a decent amount of fibers. Almond butter contains 10.3g of fiber, whereas tahini contains 9.3g. 

Eating 100g of tahini or almond butter is not advised to get the fiber from it. 

Protein

Almond butter is richer in protein than tahini.  Tahini contains 17g of protein, whereas almond butter contains 21g. 

You can read about peanut butter vs. almond butter in this article. 

Fats

The main source of calories and the highest macronutrient in both is fat. However, their amount is close, with almond butter slightly higher, equaling 55.5g, whereas tahini contains 54g. 

The main difference comes in the type of fatty acid distributions. 

Tahini contains almost double the amount of saturated fats compared to almond butter. In addition, tahini is richer in polyunsaturated fats by a difference of 10 grams. 

Almond butter is richer in monounsaturated fats. 

The major fat type in tahini is polyunsaturated fats, whereas almond butter is monounsaturated fats. 

Minerals 

Both these foods are highly dense in minerals. 

Tahini is richer in zinc, copper, selenium, iron, and phosphorus and is higher in sodium. 

In comparison, almond butter is richer in magnesium, manganese, and potassium. 

It is important to mention that both are highly rich in these minerals collectively. For comparison purposes, we are stating which one is richer. You can visualize their mineral distributions in the diagrams below.

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

6

Almond butter

4

Contains more CalciumCalcium	+22.8%
Contains more IronIron	+156.4%
Contains more CopperCopper	+72.4%
Contains more ZincZinc	+40.4%
Contains more PhosphorusPhosphorus	+44.1%
Contains more SeleniumSelenium	+1333.3%

Contains more MagnesiumMagnesium	+193.7%
Contains more PotassiumPotassium	+80.7%
Contains less SodiumSodium	-93.9%
Contains more ManganeseManganese	+46.4%

Vitamins

Tahini is richer in most B complex vitamins: B1, B3, B5, B6, and folate. In comparison, almond butter is richer in vitamins B2 and E. Almond butter also contains many B complex vitamins.

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

6

Almond butter

3

Contains more Vitamin AVitamin A	+6600%
Contains more Vitamin B1Vitamin B1	+2875.6%
Contains more Vitamin B3Vitamin B3	+72.7%
Contains more Vitamin B5Vitamin B5	+117.9%
Contains more Vitamin B6Vitamin B6	+44.7%
Contains more FolateFolate	+84.9%

Contains more Vitamin EVitamin E	+9584%
Contains more Vitamin B2Vitamin B2	+98.5%
Contains more CholineCholine	+101.9%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

Oxalate

Since tahini is made of sesame and almond butter from almonds, let’s consider the oxalate contents of sesame and almond butter. 

They are both classified as high oxalate foods. 

Sesame is higher and contains 380mg of oxalate, whereas almonds contain 296mg of oxalate. 

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

A clinical trial revealed that tahini consumption is associated with lower blood pressure and pulse rate. Additionally, it may improve vascular endothelial function, which is important in the pathogenesis of arterial hypertension (1,2). 

According to the study, almond butter may improve lipid profile, especially by reducing LDL (bad cholesterol) levels and increasing HDL (good cholesterol) levels in the blood (3). 

It is worth noting that tahini may have a positive effect on the lipid profile, although its mechanisms are currently unknown. Moreover, tahini contains tocopherol, which may lower the risk of atherosclerosis (4).

Consuming almond butter and tahini in moderation may help maintain a healthy cardiovascular system.

Metabolic Health and Diabetes

Consumption of almond butter is associated with decreased risks of metabolic diseases and diabetes. It is also associated with decreased postprandial glucose levels (5)(6). 

You can also read about peanut vs. almond in this text. 

Almond butter and tahini contain phytochemicals that have antioxidative, anti-inflammatory, and anti-carcinogenic properties. 

Kidney Stones 

High oxalate content increases the risk of kidney stones. Tahini and almond butter are high in oxalate, which increases the risk of oxalate stones. In addition, it is best to pay attention to the amount of calcium and oxalate content consumed by individuals with a history of kidney stones from oxalate (7).   

However, a nuance here is that tahini and almond butter are rich in calcium aswell. High-calcium foods bind oxalate and remove it from the gastrointestinal system instead of the kidneys (8). 

Weight Gain

Since they are low-volume and highly caloric foods, it’s best to consume them in moderation. 

Especially in the case of tahini since it's higher in calories. 

Allergy

Nut consumption is associated with allergic reactions, especially when both sesame and almonds are associated with allergic reactions.