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Tahini vs. Cashew butter — In-Depth Nutrition Comparison

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The main differences between Tahini and Cashew butter

  • Tahini is richer in Vitamin B1, Iron, Phosphorus, Selenium, Calcium, Vitamin B3, and Fiber, yet Cashew butter is richer in Vitamin E , Magnesium, and Vitamin K.
  • Daily need coverage for Vitamin B1 from Tahini is 89% higher.
  • Tahini contains 7 times more Calcium than Cashew butter. Tahini contains 426mg of Calcium, while Cashew butter contains 61mg.

Food types used in this article are Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) and Nuts, cashew butter, plain, with salt added.

Infographic

Tahini vs Cashew 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
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%
Contains more CalciumCalcium +598.4%
Contains more IronIron +82.3%
Contains more PhosphorusPhosphorus +88.7%
Contains less SodiumSodium -61%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +269.9%
Contains more MagnesiumMagnesium +116.8%
~equal in Potassium ~447mg
~equal in Copper ~1.758mg
~equal in Zinc ~4.43mg

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
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% 4% 5% 0% 305% 109% 102% 42% 34% 0% 0% 74% 14%
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%
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 Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +78.2%
Contains more Vitamin E Vitamin E +1932%
Contains more Vitamin B6Vitamin B6 +36.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +87.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +40.3%
Contains more WaterWater +30.3%
Contains more OtherOther +126.2%
Contains more CarbsCarbs +43%
~equal in Fats ~53.03g

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tahini Cashew butter
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tahini Cashew butter Opinion
Calories 595kcal 609kcal Cashew butter
Protein 17g 12.12g Tahini
Fats 53.76g 53.03g Tahini
Net carbs 11.89g 27.3g Cashew butter
Carbs 21.19g 30.3g Cashew butter
Magnesium 95mg 206mg Cashew butter
Calcium 426mg 61mg Tahini
Potassium 414mg 447mg Cashew butter
Iron 8.95mg 4.91mg Tahini
Sugar 0.49g 9.09g Tahini
Fiber 9.3g 3g Tahini
Copper 1.61mg 1.758mg Cashew butter
Zinc 4.62mg 4.43mg Tahini
Phosphorus 732mg 388mg Tahini
Sodium 115mg 295mg Tahini
Vitamin A 67IU 0IU Tahini
Vitamin A RAE 3µg 0µg Tahini
Vitamin E 0.25mg 5.08mg Cashew butter
Manganese 1.456mg Tahini
Selenium 34.4µg 9.3µg Tahini
Vitamin B1 1.22mg 0.158mg Tahini
Vitamin B2 0.473mg 0.159mg Tahini
Vitamin B3 5.45mg 1.108mg Tahini
Vitamin B5 0.693mg Tahini
Vitamin B6 0.149mg 0.203mg Cashew butter
Vitamin K 0µg 30.3µg Cashew butter
Folate 98µg 55µg Tahini
Choline 25.8mg 48.3mg Cashew butter
Saturated Fat 7.529g 10.606g Tahini
Monounsaturated Fat 20.302g 26.709g Cashew butter
Polyunsaturated fat 23.564g 13.371g Tahini
Tryptophan 0.372mg 0.162mg Tahini
Threonine 0.706mg 0.388mg Tahini
Isoleucine 0.731mg 0.445mg Tahini
Leucine 1.302mg 0.831mg Tahini
Lysine 0.545mg 0.523mg Tahini
Methionine 0.561mg 0.204mg Tahini
Phenylalanine 0.901mg 0.537mg Tahini
Valine 0.95mg 0.617mg Tahini
Histidine 0.5mg 0.257mg Tahini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tahini Cashew butter
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
53%
Tahini
30%
Cashew butter
Minerals Daily Need Coverage Score
194%
Tahini
135%
Cashew butter

Comparison summary

Which food is lower in Sugar?
Tahini
Tahini is lower in Sugar (difference - 8.6g)
Which food contains less Sodium?
Tahini
Tahini contains less Sodium (difference - 180mg)
Which food is lower in Saturated Fat?
Tahini
Tahini is lower in Saturated Fat (difference - 3.077g)
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 ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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.

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. Tahini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170189/nutrients
  2. Cashew butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168597/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.