Tahini vs Almond Butter: The Ultimate Verdict  (2024)

FAQs

Tahini vs Almond Butter: The Ultimate Verdict ? ›

Tahini is the better choice if you're making hummus or want to specifically enjoy the flavor, but almond butter is the overall winner here. Almond butter has a very strong nutritional profile and sports that classic taste that makes nut butters so great.

When comparing the nutrition facts of almond butter to tahini, the two condiments are similar. Almond butter, while slightly higher in calories and fat, contains fewer carbohydrates and more protein. 4 You can use almond butter in a one-to-one ratio.

"Of all the nut butters, walnut butter has the most omega-3 fatty acids," Andrea says. The healthful fat ratio helps lower LDL cholesterol, increase HDL cholesterol, and reduce inflammation.

Tahini is lower in carbohydrates and sugars than peanut butter is making it a better choice for people who follow low-carb diets, Politi notes. Both foods are predominantly fat, though peanut butter has a little more protein, Young adds.

Peanut butter has higher saturated fats, which should be taken in moderation. Almond butter, on the contrary, has more monounsaturated fats that are thought to be heart-healthy and can contribute to lowering harmful cholesterol levels. These fats are high in energy and help in the digestion of fat-soluble vitamins.

Tahini is an excellent source of minerals and heart-healthy fats and additionally, a versatile food that can be featured in every meal of the day, for five very good reasons. Sesame seeds contain sesamin and sesamolin, two powerful antioxidants that protect cells from free-radical damage and may prevent heart disease.

Most nuts appear to be generally healthy. But some may have more heart-healthy nutrients than others. For example, walnuts contain high amounts of omega-3 fatty acids. Almonds, macadamia nuts, hazelnuts and pecans also appear to be quite heart healthy.

Walnut Butter

Studies have found that walnut consumption can change the microbiome by increasing good gut bacteria such as bifidobacterium in the gut. Additionally, walnuts contain polyphenols which have been linked to improved gut health and reduced inflammation [7].

As you can see, each nut butter has its advantages, but almond wins several categories: It's the highest in fiber, lowest in saturated fat, highest in monounsaturated fat, and lowest in carbohydrates.

Tahini. This one's a bit more unique in flavor than almond butter but it's still a great alternative when it comes to baking! Tahini is very earthy and slightly bitter in flavor. But it is great for sauces, dips or in savory dishes!

Is tahini a Superfood? ›

In fact, research shows that sesame seeds and, thus, tahini have similar immune-boosting, cardiovascular-protective abilities as superfoods like olive oil, walnuts and flaxseeds … and that's not all.

Tahini is rich in polyunsaturated fats and bioactive plant compounds called lignans that have been shown to improve insulin secretion. In human studies, sesame consumption has been linked to improved serum glucose, hemoglobin A1C and insulin concentrations in patients with diabetes.

The Pros: Almond is a tree nut, so people allergic to peanuts can eat it. It's higher in calcium, potassium, manganese and monounsaturated fat than peanut butter, with half the saturated fat. The Cons: Almond skin can't be removed before processing, so almond butter often has a grainy or gritty texture.

Even though almonds are great for your health, eating too many of them can cause problems for your body. It may even take you away from your health goal instead of towards it. Even for almond butter, recommended serving is about 2 tbsp which is more than enough to be used as a dessert topping, on toast, or even shakes.

For one thing, though aflatoxins are often associated with peanuts, they can affect tree nuts (like almonds), too, per the National Cancer Institute (NCI)—so trading your peanut butter for almond butter won't necessarily reduce your risk.

What makes tahini beneficial? Just like other seeds and nuts, sesame seeds within the sauce help lower cholesterol, provide dietary fiber for digestion, improve blood pressure, balance hormones and more.

Believe it or not, good old classic peanut butter is highest in protein, boasting eight grams per serving. Peanut butter is rich in magnesium, but does contain some saturated fat.

Almond butter typically contains a number of added ingredients, including oil to improve texture and consistency, which alters the nutrition. However, the nutritional differences between almonds and almond butter are small, and unless you have strict dietary restrictions, such differences are insignificant.