Tahini vs. Cashew butter — In-Depth Nutrition Comparison

Compare

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

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.

Tahini

Cashew butter

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

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.

Tahini

Cashew butter

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	+∞%

~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	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%
Fiber	9.3g	3g	25%
Vitamin K	0µg	30.3µg	25%
Vitamin B2	0.473mg	0.159mg	24%
Copper	1.61mg	1.758mg	16%
Monounsaturated fat	20.302g	26.709g	16%
Vitamin B5	0.693mg		14%
Saturated fat	7.529g	10.606g	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%
Fats	53.76g	53.03g	1%
Potassium	414mg	447mg	1%
Protein per 100 calories	2.9g	2g	N/A
Calories per 10 g protein	350kcal	502kcal	N/A
Weight per 100 calories	17g	16g	N/A
Unsaturated / Saturated Fat ratio	5.8	3.8	N/A
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%