Tahini vs Almond butter - In-Depth Nutrition Comparison
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Differences between Tahini and Almond butter
- Tahini has more Vitamin B1, Copper, Iron, Selenium, and Phosphorus, while Almond butter has more Vitamin E , Magnesium, Vitamin B2, and Manganese.
- Almond butter's daily need coverage for Vitamin E is 160% higher.
- Almond butter contains 30 times less Vitamin B1 than Tahini. Tahini contains 1.22mg of Vitamin B1, while Almond butter contains 0.041mg.
- The amount of Saturated Fat in Almond butter is lower.
The food types used in this comparison are Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) and Nuts, almond butter, plain, without salt added.
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+22.8%
Contains
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Iron
+156.4%
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Phosphorus
+44.1%
Contains
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Zinc
+40.4%
Contains
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Copper
+72.4%
Contains
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Magnesium
+193.7%
Contains
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Potassium
+80.7%
Contains
less
Sodium
-93.9%
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Calcium
+22.8%
Contains
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Iron
+156.4%
Contains
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Phosphorus
+44.1%
Contains
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Zinc
+40.4%
Contains
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Copper
+72.4%
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Magnesium
+193.7%
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Potassium
+80.7%
Contains
less
Sodium
-93.9%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin A
+6600%
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Vitamin B1
+2875.6%
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Vitamin B3
+72.7%
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Vitamin B5
+117.9%
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Vitamin B6
+44.7%
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Folate
+84.9%
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Vitamin E
+9584%
Contains
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Vitamin B2
+98.5%
Contains
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Vitamin A
+6600%
Contains
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Vitamin B1
+2875.6%
Contains
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Vitamin B3
+72.7%
Contains
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Vitamin B5
+117.9%
Contains
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Vitamin B6
+44.7%
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Folate
+84.9%
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Vitamin E
+9584%
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Vitamin B2
+98.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+12.6%
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Water
+86%
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Other
+62.3%
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Protein
+23.3%
Equal in Fats - 55.5
Protein:
17 g
Fats:
53.76 g
Carbs:
21.19 g
Water:
3.05 g
Other:
5 g
Protein:
20.96 g
Fats:
55.5 g
Carbs:
18.82 g
Water:
1.64 g
Other:
3.08 g
Contains
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Carbs
+12.6%
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Water
+86%
Contains
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Other
+62.3%
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Protein
+23.3%
Equal in Fats - 55.5
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+73.1%
Contains
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Saturated Fat
-44.9%
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Monounsaturated Fat
+59.8%
Saturated Fat:
7.529 g
Monounsaturated Fat:
20.302 g
Polyunsaturated fat:
23.564 g
Saturated Fat:
4.152 g
Monounsaturated Fat:
32.445 g
Polyunsaturated fat:
13.613 g
Contains
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Polyunsaturated fat
+73.1%
Contains
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Saturated Fat
-44.9%
Contains
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Monounsaturated Fat
+59.8%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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Lower in Sugar |
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Lower in price |
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Rich in minerals |
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Rich in vitamins |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in Cholesterol | Equal | ||
Lower in glycemic index | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 11.89g | 8.52g |
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Protein | 17g | 20.96g |
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Fats | 53.76g | 55.5g |
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Carbs | 21.19g | 18.82g |
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Calories | 595kcal | 614kcal |
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Starch | 0.08g |
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Sugar | 0.49g | 4.43g |
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Fiber | 9.3g | 10.3g |
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Calcium | 426mg | 347mg |
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Iron | 8.95mg | 3.49mg |
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Magnesium | 95mg | 279mg |
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Phosphorus | 732mg | 508mg |
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Potassium | 414mg | 748mg |
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Sodium | 115mg | 7mg |
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Zinc | 4.62mg | 3.29mg |
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Copper | 1.61mg | 0.934mg |
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Vitamin A | 67IU | 1IU |
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Vitamin A RAE | 3µg | 0µg |
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Vitamin E | 0.25mg | 24.21mg |
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Vitamin B1 | 1.22mg | 0.041mg |
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Vitamin B2 | 0.473mg | 0.939mg |
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Vitamin B3 | 5.45mg | 3.155mg |
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Vitamin B5 | 0.693mg | 0.318mg |
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Vitamin B6 | 0.149mg | 0.103mg |
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Folate | 98µg | 53µg |
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Tryptophan | 0.372mg | 0.159mg |
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Threonine | 0.706mg | 0.555mg |
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Isoleucine | 0.731mg | 0.813mg |
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Leucine | 1.302mg | 1.483mg |
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Lysine | 0.545mg | 0.612mg |
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Methionine | 0.561mg | 0.122mg |
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Phenylalanine | 0.901mg | 1.149mg |
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Valine | 0.95mg | 0.937mg |
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Histidine | 0.5mg | 0.55mg |
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Saturated Fat | 7.529g | 4.152g |
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Monounsaturated Fat | 20.302g | 32.445g |
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Polyunsaturated fat | 23.564g | 13.613g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet | Equal |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
56%

71%

Minerals Daily Need Coverage Score
195%

140%

Comparison summary
Which food is lower in Sugar?

Tahini is lower in Sugar (difference - 3.94g)
Which food is cheaper?

Tahini is cheaper (difference - $3)
Which food is richer in minerals?

Tahini is relatively richer in minerals
Which food is richer in vitamins?

Tahini is relatively richer in vitamins
Which food contains less Sodium?

Almond butter contains less Sodium (difference - 108mg)
Which food is lower in Saturated Fat?

Almond butter is lower in Saturated Fat (difference - 3.377g)
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 ()