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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.

Infographic

Tahini vs Almond 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tahini
Tahini
5
:
3
Almond butter
Almond butter
Contains more Calcium +22.8%
Contains more Iron +156.4%
Contains more Phosphorus +44.1%
Contains more Zinc +40.4%
Contains more Copper +72.4%
Contains more Magnesium +193.7%
Contains more Potassium +80.7%
Contains less Sodium -93.9%
Tahini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 128% 336% 68% 314% 37% 15% 126% 537%
Almond butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 105% 131% 200% 218% 66% 1% 90% 312%
Contains more Calcium +22.8%
Contains more Iron +156.4%
Contains more Phosphorus +44.1%
Contains more Zinc +40.4%
Contains more Copper +72.4%
Contains more Magnesium +193.7%
Contains more 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
Tahini
Tahini
6
:
2
Almond butter
Almond butter
Contains more Vitamin A +6600%
Contains more Vitamin B1 +2875.6%
Contains more Vitamin B3 +72.7%
Contains more Vitamin B5 +117.9%
Contains more Vitamin B6 +44.7%
Contains more Folate +84.9%
Contains more Vitamin E +9584%
Contains more Vitamin B2 +98.5%
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%
Almond butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
Contains more Vitamin A +6600%
Contains more Vitamin B1 +2875.6%
Contains more Vitamin B3 +72.7%
Contains more Vitamin B5 +117.9%
Contains more Vitamin B6 +44.7%
Contains more Folate +84.9%
Contains more Vitamin E +9584%
Contains more Vitamin B2 +98.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tahini
Tahini
3
:
2
Almond butter
Almond butter
Contains more Carbs +12.6%
Contains more Water +86%
Contains more Other +62.3%
Contains more Protein +23.3%
Equal in Fats - 55.5
Tahini
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 g
Almond butter
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more Carbs +12.6%
Contains more Water +86%
Contains more Other +62.3%
Contains more Protein +23.3%
Equal in Fats - 55.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tahini
Tahini
1
:
2
Almond butter
Almond butter
Contains more Polyunsaturated fat +73.1%
Contains less Saturated Fat -44.9%
Contains more Monounsaturated Fat +59.8%
Tahini
15% 40% 46%
Saturated Fat: 7.529 g
Monounsaturated Fat: 20.302 g
Polyunsaturated fat: 23.564 g
Almond butter
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
Contains more Polyunsaturated fat +73.1%
Contains less Saturated Fat -44.9%
Contains more 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.
Tahini Almond butter
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Tahini Almond butter Opinion
Net carbs 11.89g 8.52g Tahini
Protein 17g 20.96g Almond butter
Fats 53.76g 55.5g Almond butter
Carbs 21.19g 18.82g Tahini
Calories 595kcal 614kcal Almond butter
Starch 0.08g Almond butter
Sugar 0.49g 4.43g Tahini
Fiber 9.3g 10.3g Almond butter
Calcium 426mg 347mg Tahini
Iron 8.95mg 3.49mg Tahini
Magnesium 95mg 279mg Almond butter
Phosphorus 732mg 508mg Tahini
Potassium 414mg 748mg Almond butter
Sodium 115mg 7mg Almond butter
Zinc 4.62mg 3.29mg Tahini
Copper 1.61mg 0.934mg Tahini
Vitamin A 67IU 1IU Tahini
Vitamin A RAE 3µg 0µg Tahini
Vitamin E 0.25mg 24.21mg Almond butter
Vitamin B1 1.22mg 0.041mg Tahini
Vitamin B2 0.473mg 0.939mg Almond butter
Vitamin B3 5.45mg 3.155mg Tahini
Vitamin B5 0.693mg 0.318mg Tahini
Vitamin B6 0.149mg 0.103mg Tahini
Folate 98µg 53µg Tahini
Tryptophan 0.372mg 0.159mg Tahini
Threonine 0.706mg 0.555mg Tahini
Isoleucine 0.731mg 0.813mg Almond butter
Leucine 1.302mg 1.483mg Almond butter
Lysine 0.545mg 0.612mg Almond butter
Methionine 0.561mg 0.122mg Tahini
Phenylalanine 0.901mg 1.149mg Almond butter
Valine 0.95mg 0.937mg Tahini
Histidine 0.5mg 0.55mg Almond butter
Saturated Fat 7.529g 4.152g Almond butter
Monounsaturated Fat 20.302g 32.445g Almond butter
Polyunsaturated fat 23.564g 13.613g Tahini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tahini Almond 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 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%
Tahini
71%
Almond butter
Minerals Daily Need Coverage Score
195%
Tahini
140%
Almond butter

Comparison summary

Which food is lower in Sugar?
Tahini
Tahini is lower in Sugar (difference - 3.94g)
Which food is cheaper?
Tahini
Tahini is cheaper (difference - $3)
Which food is richer in minerals?
Tahini
Tahini is relatively richer in minerals
Which food is richer in vitamins?
Tahini
Tahini is relatively richer in vitamins
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 108mg)
Which food is lower in Saturated Fat?
Almond butter
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 ()

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tahini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170189/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.