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.

Tahini

Peanut butter

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.

Tahini

Peanut butter

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%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

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