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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 from 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.

Infographic

Tahini vs Peanut 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.
Contains more Calcium +769.4%
Contains more Iron +414.4%
Contains more Phosphorus +118.5%
Contains more Zinc +84.1%
Contains more Copper +281.5%
Contains more Selenium +739%
Contains more Magnesium +76.8%
Contains more Potassium +34.8%
Contains less Sodium -85.2%
Contains more Manganese +14.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 128% 336% 68% 314% 37% 15% 126% 537% 190% 188%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Contains more Calcium +769.4%
Contains more Iron +414.4%
Contains more Phosphorus +118.5%
Contains more Zinc +84.1%
Contains more Copper +281.5%
Contains more Selenium +739%
Contains more Magnesium +76.8%
Contains more Potassium +34.8%
Contains less Sodium -85.2%
Contains more Manganese +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.
Tahini
4
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +713.3%
Contains more Vitamin B2 +146.4%
Contains more Folate +12.6%
Contains more Vitamin E +3540%
Contains more Vitamin B3 +140.6%
Contains more Vitamin B5 +64.1%
Contains more Vitamin B6 +196%
Contains more Vitamin K +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +713.3%
Contains more Vitamin B2 +146.4%
Contains more Folate +12.6%
Contains more Vitamin E +3540%
Contains more Vitamin B3 +140.6%
Contains more Vitamin B5 +64.1%
Contains more Vitamin B6 +196%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +148%
Contains more Other +73%
Contains more Protein +30.6%
Equal in Fats - 51.36
Equal in Carbs - 22.31
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 g
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more Water +148%
Contains more Other +73%
Contains more Protein +30.6%
Equal in Fats - 51.36
Equal in Carbs - 22.31

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -27.1%
Contains more Polyunsaturated fat +88%
Contains more Monounsaturated Fat +27.8%
15% 40% 46%
Saturated Fat: 7.529 g
Monounsaturated Fat: 20.302 g
Polyunsaturated fat: 23.564 g
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Contains less Saturated Fat -27.1%
Contains more Polyunsaturated fat +88%
Contains more Monounsaturated 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.
Tahini Peanut butter
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tahini Peanut butter Opinion
Net carbs 11.89g 17.31g Peanut butter
Protein 17g 22.21g Peanut butter
Fats 53.76g 51.36g Tahini
Carbs 21.19g 22.31g Peanut butter
Calories 595kcal 598kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 0.49g 10.49g Tahini
Fiber 9.3g 5g Tahini
Calcium 426mg 49mg Tahini
Iron 8.95mg 1.74mg Tahini
Magnesium 95mg 168mg Peanut butter
Phosphorus 732mg 335mg Tahini
Potassium 414mg 558mg Peanut butter
Sodium 115mg 17mg Peanut butter
Zinc 4.62mg 2.51mg Tahini
Copper 1.61mg 0.422mg Tahini
Manganese 1.456mg 1.665mg Peanut butter
Selenium 34.4µg 4.1µg Tahini
Vitamin A 67IU 0IU Tahini
Vitamin A RAE 3µg 0µg Tahini
Vitamin E 0.25mg 9.1mg Peanut butter
Vitamin B1 1.22mg 0.15mg Tahini
Vitamin B2 0.473mg 0.192mg Tahini
Vitamin B3 5.45mg 13.112mg Peanut butter
Vitamin B5 0.693mg 1.137mg Peanut butter
Vitamin B6 0.149mg 0.441mg Peanut butter
Folate 98µg 87µg Tahini
Vitamin K 0µg 0.3µg Peanut butter
Tryptophan 0.372mg 0.231mg Tahini
Threonine 0.706mg 0.525mg Tahini
Isoleucine 0.731mg 0.616mg Tahini
Leucine 1.302mg 1.546mg Peanut butter
Lysine 0.545mg 0.681mg Peanut butter
Methionine 0.561mg 0.265mg Tahini
Phenylalanine 0.901mg 1.202mg Peanut butter
Valine 0.95mg 0.782mg Tahini
Histidine 0.5mg 0.557mg Peanut butter
Trans Fat 0.075g Tahini
Saturated Fat 7.529g 10.325g Tahini
Monounsaturated Fat 20.302g 25.941g Peanut butter
Polyunsaturated fat 23.564g 12.535g Tahini
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

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

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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
56%
Tahini
62%
Peanut butter
Minerals Daily Need Coverage Score
194%
Tahini
84%
Peanut butter

Comparison summary

Which food is lower in Sugar?
Tahini
Tahini is lower in Sugar (difference - 10g)
Which food is lower in Saturated Fat?
Tahini
Tahini is lower in Saturated Fat (difference - 2.796g)
Which food is lower in glycemic index?
Tahini
Tahini is lower in glycemic index (difference - 14)
Which food is cheaper?
Tahini
Tahini is cheaper (difference - $2.8)
Which food is richer in minerals?
Tahini
Tahini is relatively richer in minerals
Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 98mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.