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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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 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 EVitamin E | +1932% |
| Contains more Vitamin B6Vitamin B6 | +36.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +87.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17 g
Fats:
53.76 g
Carbs:
21.19 g
Water:
3.05 g
Other:
5 g
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
Saturated Fat:
Sat. Fat
7.529 g
Monounsaturated Fat:
Mono. Fat
20.302 g
Polyunsaturated fat:
Poly. Fat
23.564 g
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.
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| Lower in Sugar |
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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 | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 595kcal | 609kcal |
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| Protein | 17g | 12.12g |
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| Fats | 53.76g | 53.03g |
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| Net carbs | 11.89g | 27.3g |
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| Carbs | 21.19g | 30.3g |
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| Magnesium | 95mg | 206mg |
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| Calcium | 426mg | 61mg |
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| Potassium | 414mg | 447mg |
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| Iron | 8.95mg | 4.91mg |
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| Sugar | 0.49g | 9.09g |
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| Fiber | 9.3g | 3g |
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| Copper | 1.61mg | 1.758mg |
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| Zinc | 4.62mg | 4.43mg |
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| Phosphorus | 732mg | 388mg |
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| Sodium | 115mg | 295mg |
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| Vitamin A | 67IU | 0IU |
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| Vitamin A | 3µg | 0µg |
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| Vitamin E | 0.25mg | 5.08mg |
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| Manganese | 1.456mg |
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| Selenium | 34.4µg | 9.3µg |
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| Vitamin B1 | 1.22mg | 0.158mg |
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| Vitamin B2 | 0.473mg | 0.159mg |
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| Vitamin B3 | 5.45mg | 1.108mg |
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| Vitamin B5 | 0.693mg |
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| Vitamin B6 | 0.149mg | 0.203mg |
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| Vitamin K | 0µg | 30.3µg |
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| Folate | 98µg | 55µg |
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| Choline | 25.8mg | 48.3mg |
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| Saturated Fat | 7.529g | 10.606g |
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| Monounsaturated Fat | 20.302g | 26.709g |
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| Polyunsaturated fat | 23.564g | 13.371g |
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| Tryptophan | 0.372mg | 0.162mg |
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| Threonine | 0.706mg | 0.388mg |
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| Isoleucine | 0.731mg | 0.445mg |
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| Leucine | 1.302mg | 0.831mg |
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| Lysine | 0.545mg | 0.523mg |
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| Methionine | 0.561mg | 0.204mg |
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| Phenylalanine | 0.901mg | 0.537mg |
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| Valine | 0.95mg | 0.617mg |
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| Histidine | 0.5mg | 0.257mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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%
30%
Minerals Daily Need Coverage Score
194%
135%
Comparison summary
Which food is lower in Sugar?
Tahini is lower in Sugar (difference - 8.6g)
Which food contains less Sodium?
Tahini contains less Sodium (difference - 180mg)
Which food is lower in Saturated Fat?
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.