Cashew butter vs. Tahini — In-Depth Nutrition Comparison

Compare

The main differences between cashew butter and tahini

Cashew butter is richer in vitamin E, magnesium, and vitamin K, yet tahini is richer in vitamin B1, iron, phosphorus, selenium, calcium, vitamin B3, and fiber.
Daily need coverage for vitamin B1 for tahini is 89% higher.

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

Infographic

Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Cashew butter

Tahini

Contains more MagnesiumMagnesium

+116.8%

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%

~equal in Potassium ~414mg

~equal in Copper ~1.61mg

~equal in Zinc ~4.62mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Cashew butter

Tahini

Contains more Vitamin EVitamin E	+1932%
Contains more Vitamin B6Vitamin B6	+36.2%
Contains more Vitamin KVitamin K	+∞%

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%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.158mg	1.22mg	89%
Polyunsaturated fat	13.371g	23.564g	68%
Manganese		1.456mg	63%
Iron	4.91mg	8.95mg	51%
Phosphorus	388mg	732mg	49%
Selenium	9.3µg	34.4µg	46%
Calcium	61mg	426mg	37%
Vitamin E	5.08mg	0.25mg	32%
Vitamin B3	1.108mg	5.45mg	27%
Magnesium	206mg	95mg	26%
Fiber	3g	9.3g	25%
Vitamin K	30.3µg	0µg	25%
Vitamin B2	0.159mg	0.473mg	24%
Copper	1.758mg	1.61mg	16%
Monounsaturated fat	26.709g	20.302g	16%
Vitamin B5		0.693mg	14%
Saturated fat	10.606g	7.529g	14%
Folate	55µg	98µg	11%
Protein	12.12g	17g	10%
Sodium	295mg	115mg	8%
Vitamin B6	0.203mg	0.149mg	4%
Choline	48.3mg	25.8mg	4%
Carbs	30.3g	21.19g	3%
Zinc	4.43mg	4.62mg	2%
Calories	609kcal	595kcal	1%
Fats	53.03g	53.76g	1%
Potassium	447mg	414mg	1%
Protein per 100 calories	2g	2.9g	N/A
Calories per 10 g protein	502kcal	350kcal	N/A
Weight per 100 calories	16g	17g	N/A
Unsaturated / Saturated Fat ratio	3.8	5.8	N/A
Net carbs	27.3g	11.89g	N/A
Sugar	9.09g	0.49g	N/A
Vitamin A	0µg	3µg	0%
Tryptophan	0.162mg	0.372mg	0%
Threonine	0.388mg	0.706mg	0%
Isoleucine	0.445mg	0.731mg	0%
Leucine	0.831mg	1.302mg	0%
Lysine	0.523mg	0.545mg	0%
Methionine	0.204mg	0.561mg	0%
Phenylalanine	0.537mg	0.901mg	0%
Valine	0.617mg	0.95mg	0%
Histidine	0.257mg	0.5mg	0%