Peanut butter vs tahini: which is healthier?
They are about equally nutrient-dense: peanut butter scores 25/100 and tahini 22/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Peanut butter
598 kcal per 100 g. 2 tbsp: 32 g
Tahini
592 kcal per 100 g. 1 tbsp: 15 g
Which to pick for your goal
- Fewer caloriesAbout even598 vs 592 kcal per 100 g
- More proteinPeanut butter22 vs 17 g per 100 g
- More fiberAbout even5 vs 4.7 g per 100 g
- Less sugarTahini10 vs 0 g per 100 g
- More potassiumPeanut butter558 vs 459 mg per 100 g
- Less saturated fatTahini10 vs 7.4 g per 100 g
Nutrition side by side
| Nutrient | Peanut butter, 100 g | Tahini, 100 g | Peanut butter, 32 g | Tahini, 15 g |
|---|---|---|---|---|
| Calories | 598 kcal | 592 kcal | 191 kcal | 89 kcal |
| Protein | 22 g | 17 g | 7.1 g | 2.6 g |
| Carbohydrates | 22 g | 22 g | 7.1 g | 3.2 g |
| Sugars | 10 g | 0 g | 3.4 g | 0 g |
| Fiber | 5 g | 4.7 g | 1.6 g | 0.7 g |
| Fat | 51 g | 53 g | 16 g | 8 g |
| Saturated fat | 10 g | 7.4 g | 3.3 g | 1.1 g |
| Vitamin C | 0 mg | 4.2 mg | 0 mg | 0.6 mg |
| Vitamin A | 0 µg | 3 µg | 0 µg | 0.5 µg |
| Potassium | 558 mg | 459 mg | 179 mg | 69 mg |
| Iron | 1.7 mg | 4.4 mg | 0.6 mg | 0.7 mg |
| Calcium | 49 mg | 141 mg | 16 mg | 21 mg |
| Magnesium | 168 mg | 95 mg | 54 mg | 14 mg |
| Sodium | 426 mg | 35 mg | 136 mg | 5.3 mg |
Last updated . Scores use the HowHealthyIs Score method.