Tahini vs. Peanut butter — In-Depth Nutrition Comparison
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The main differences between tahini and peanut butter
- Tahini is richer in copper, iron, vitamin B1, phosphorus, selenium, calcium, and vitamin B2, yet peanut butter is richer in vitamin E, vitamin B3, and vitamin B6.
- Daily need coverage for copper for tahini is 132% higher.
- Tahini contains 9 times more calcium than peanut butter. Tahini contains 426mg of calcium, while peanut butter contains 49mg.
Food types used in this article are Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) and Peanut butter, smooth style, without salt.
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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 | +769.4% |
| Contains more IronIron | +414.4% |
| Contains more CopperCopper | +281.5% |
| Contains more ZincZinc | +84.1% |
| Contains more PhosphorusPhosphorus | +118.5% |
| Contains more SeleniumSelenium | +739% |
| Contains more MagnesiumMagnesium | +76.8% |
| Contains more PotassiumPotassium | +34.8% |
| Contains less SodiumSodium | -85.2% |
| Contains more ManganeseManganese | +14.4% |
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 | +713.3% |
| Contains more Vitamin B2Vitamin B2 | +146.4% |
| Contains more FolateFolate | +12.6% |
| Contains more Vitamin EVitamin E | +3540% |
| Contains more Vitamin B3Vitamin B3 | +140.6% |
| Contains more Vitamin B5Vitamin B5 | +64.1% |
| Contains more Vitamin B6Vitamin B6 | +196% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +144.2% |
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:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
| Contains more WaterWater | +148% |
| Contains more OtherOther | +73% |
| Contains more ProteinProtein | +30.6% |
~equal in
Fats
~51.36g
~equal in
Carbs
~22.31g
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
10.325 g
Monounsaturated fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 g
| Contains less Sat. FatSaturated fat | -27.1% |
| Contains more Poly. FatPolyunsaturated fat | +88% |
| Contains more Mono. FatMonounsaturated fat | +27.8% |
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 Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 1.61mg | 0.422mg | 132% |
| Iron | 8.95mg | 1.74mg | 90% |
| Vitamin B1 | 1.22mg | 0.15mg | 89% |
| Polyunsaturated fat | 23.564g | 12.535g | 74% |
| Vitamin E | 0.25mg | 9.1mg | 59% |
| Phosphorus | 732mg | 335mg | 57% |
| Selenium | 34.4µg | 4.1µg | 55% |
| Vitamin B3 | 5.45mg | 13.112mg | 48% |
| Calcium | 426mg | 49mg | 38% |
| Vitamin B6 | 0.149mg | 0.441mg | 22% |
| Vitamin B2 | 0.473mg | 0.192mg | 22% |
| Zinc | 4.62mg | 2.51mg | 19% |
| Magnesium | 95mg | 168mg | 17% |
| Fiber | 9.3g | 5g | 17% |
| Monounsaturated fat | 20.302g | 25.941g | 14% |
| Saturated fat | 7.529g | 10.325g | 13% |
| Protein | 17g | 22.21g | 10% |
| Manganese | 1.456mg | 1.665mg | 9% |
| Vitamin B5 | 0.693mg | 1.137mg | 9% |
| Choline | 25.8mg | 63mg | 7% |
| Sodium | 115mg | 17mg | 4% |
| Potassium | 414mg | 558mg | 4% |
| Fats | 53.76g | 51.36g | 4% |
| Folate | 98µg | 87µg | 3% |
| Starch | 3.56g | 1% | |
| Calories | 595kcal | 598kcal | 0% |
| Carbs | 21.19g | 22.31g | 0% |
| Net carbs | 11.89g | 17.31g | N/A |
| Sugar | 0.49g | 10.49g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin K | 0µg | 0.3µg | 0% |
| Trans fat | 0.075g | N/A | |
| Tryptophan | 0.372mg | 0.231mg | 0% |
| Threonine | 0.706mg | 0.525mg | 0% |
| Isoleucine | 0.731mg | 0.616mg | 0% |
| Leucine | 1.302mg | 1.546mg | 0% |
| Lysine | 0.545mg | 0.681mg | 0% |
| Methionine | 0.561mg | 0.265mg | 0% |
| Phenylalanine | 0.901mg | 1.202mg | 0% |
| Valine | 0.95mg | 0.782mg | 0% |
| Histidine | 0.5mg | 0.557mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.027g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.01g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 12.215g | N/A |
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 |
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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%
60%
Minerals Daily Need Coverage Score
194%
84%
Comparison summary
Which food is lower in Sugar?
Tahini is lower in Sugar (difference - 10g)
Which food is lower in Saturated fat?
Tahini is lower in Saturated fat (difference - 2.796g)
Which food is lower in glycemic index?
Tahini is lower in glycemic index (difference - 14)
Which food is cheaper?
Tahini is cheaper (difference - $2.8)
Which food is richer in minerals?
Tahini is relatively richer in minerals
Which food contains less Sodium?
Peanut butter contains less Sodium (difference - 98mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.