Peanut Butter
2 tbsp (32g)
Tahini (Sesame Paste)
2 tbsp (30g)
Peanut Butter vs Tahini (Sesame Paste)
A detailed nutrient-by-nutrient comparison per serving.
Quick Verdict
Peanut Butter wins
Ties
Tahini (Sesame Paste) wins
Tahini (Sesame Paste) leads on more nutrients per serving, but both foods have unique strengths.
Nutrient Comparison
Top nutrients as % Daily Value (capped at 100%)
Nutrient-by-Nutrient Breakdown
Peanut Butter
Nutrient
Tahini (Sesame Paste)
Magnesium
Iron
Calcium
Zinc
Potassium
Selenium
Manganese
Phosphorus
Copper
Folate
Vitamin E
Fiber
Omega-3
Choline
Practicality & Cost
Practicality Ratings
Diet tags: Peanut Butter (vegetarian, vegan, pescatarian, dairy_free) •Tahini (Sesame Paste) (vegetarian, vegan, pescatarian, dairy_free, nut_free)
Better Together
These foods complement each other nutritionally through synergy effects.
Selenium and vitamin E work together as antioxidants
Pro tip: Brazil nuts (selenium) + almonds (vitamin E) = antioxidant duo
Copper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
High zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Leucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Full Nutrition Profiles
Disclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.