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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 for 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
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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.
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% 1% 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 EVitamin 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

All nutrients comparison - raw data values

Nutrient Tahini Cashew butter DV% diff.
Vitamin B1 1.22mg 0.158mg 89%
Polyunsaturated fat 23.564g 13.371g 68%
Manganese 1.456mg 63%
Iron 8.95mg 4.91mg 51%
Phosphorus 732mg 388mg 49%
Selenium 34.4µg 9.3µg 46%
Calcium 426mg 61mg 37%
Vitamin E 0.25mg 5.08mg 32%
Vitamin B3 5.45mg 1.108mg 27%
Magnesium 95mg 206mg 26%
Vitamin K 0µg 30.3µg 25%
Fiber 9.3g 3g 25%
Vitamin B2 0.473mg 0.159mg 24%
Copper 1.61mg 1.758mg 16%
Monounsaturated fat 20.302g 26.709g 16%
Saturated fat 7.529g 10.606g 14%
Vitamin B5 0.693mg 14%
Folate 98µg 55µg 11%
Protein 17g 12.12g 10%
Sodium 115mg 295mg 8%
Vitamin B6 0.149mg 0.203mg 4%
Choline 25.8mg 48.3mg 4%
Carbs 21.19g 30.3g 3%
Zinc 4.62mg 4.43mg 2%
Calories 595kcal 609kcal 1%
Potassium 414mg 447mg 1%
Fats 53.76g 53.03g 1%
Net carbs 11.89g 27.3g N/A
Sugar 0.49g 9.09g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.372mg 0.162mg 0%
Threonine 0.706mg 0.388mg 0%
Isoleucine 0.731mg 0.445mg 0%
Leucine 1.302mg 0.831mg 0%
Lysine 0.545mg 0.523mg 0%
Methionine 0.561mg 0.204mg 0%
Phenylalanine 0.901mg 0.537mg 0%
Valine 0.95mg 0.617mg 0%
Histidine 0.5mg 0.257mg 0%

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%

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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.