Tahini vs. Peanut Butter

Want to grab a healthy butter to apply in the bread? Why don’t you try some healthy one? There might be a lot of options, but here we are going to choose out of tahini and peanut butter. I will always choose Tahini over Peanut butter and here is why.


  • Peanuts are a type of mold or fungus they can grow known as aflatoxin. On the other hand, tahini does not grow mold or fungus. These fungi are called as Aflatoxins have bad effects on the stomach, liver and should not be consumed if it is not suited. Adults have a high tolerance for aflatoxin exposure, whereas small children don’t. The effects can be delayed development, stunted growth, and liver damage.


  • Some people might be allergic to peanut which is called as Peanut allergy which is also one of the most common allergens today. Due to the presence of aflatoxins in peanuts, they are commonly causing sensitivities. On the other hand, tahini made from sesame seeds are the less common allergen.


  • Many brands of peanut butter are highly processed which makes it not good for a human health. Plus it also contains rancid which will cause or worsen acidity.

Click to know – Benefits of Flaxseeds


  • Sesame seeds contain more iron, phytosterols, calcium, and other minerals that peanuts don’t do have much, which makes them (tahini) a good choice for vegetarians and vegans who are low in some of these nutrients. This will avoid diseases such as anemia (caused by iron deficiency), and osteoporosis (caused by calcium deficiency).


  • Both sesame seeds and peanuts are high in omega-6 fatty acids and if consumed in high amounts might cause problems. Therefore, it is advised by a doctor or a dietician that all nuts and seeds, including tahini, should be consumed in moderation. Omega-6s are “pro-inflammatory” and should balance your fat intake with foods which are higher in saturated fat and monounsaturated fat.

A little bit of omega-6s has a lot of benefits, whereas too many omega-6s might become a problem. This will disrupt your body’s ratio of fats and might cause serious inflammation.

Therefore, tahini and peanuts should still be consumed in moderation.


Tahini Nutrition Facts

One tablespoon of tahini contains about:

  • 0.2 milligrams thiamine (15 percent DV)
  • 0.2 milligrams manganese (10 percent DV)
  • 0.2 milligrams copper (10 percent DV)
  • 0.9 milligrams iron (5 percent DV)
  • 1.5 milligrams zinc (10 percent DV)
  • 49.4 milligrams magnesium (12 percent DV)
  • 64 milligrams calcium (6 percent DV)
  • 111 milligrams phosphorus (11 percent DV)
  • 1.5 grams fiber
  • 2.5 grams protein
  • 3.2 grams of carbohydrates
  • 8 grams fat
  • 89 calories

Click to know – Benefits of sabja (basil seeds)

Tahini is made from soaking sesame seeds and then making them into a thicker paste. The sesame seeds that are used in most tahinis can be hulled (without the coverings) or unhulled (with the coverings). Well, it is recommended to have unhulled ones to make the paste as it contains a lot of extra nutrients and minerals than the hulled ones. Plus, hulling removes many of the benefits of tahini or the sesame seeds.


The health benefits of Tahini are –

  • Boosts energy and Dealing with stress and many cognitive processes
  • Boosts Nutrient Absorption
  • Can Help Balance Hormones
  • Contains a lot of Benefits of Vitamin E for skin and hair
  • Helps Improve Skin Health
  • Helps in losing weight and good for the digestive system
  • Helps Regulate Blood Pressure & Cholesterol (Protects heart)
  • Maintains nerve, bone, and metabolic health
  • Maintains Strong Bones
  • Prevents cancer
  • Provide Healthy Fats and Amino Acids
  • Treats Anemia

I guess all the above-given points are sufficient enough for you to choose Tahini over Peanut butter. Plus remember to take tahini in moderation.

Author: Hiten Patil

Hiten is Content Writer and He write about all platform like health and wellness related blog and other platform as well