Ingredient swap
Peanut Butter vs Tahini
Peanut butter has more protein; tahini has a little more fiber and much less sugar and salt. Calories are nearly the same.
How to swap
1:1 in dressings and sauces. Tahini is thinner and slightly bitter, so add a little sweetener when replacing peanut butter in baking.
Side by side
| Per 100 g | Peanut Butter | Tahini |
|---|---|---|
| Calories | 588 | 595 |
| Protein | 25 gbetter | 17 g |
| Carbs | 20 g | 21 g |
| Fat | 50 g | 54 g |
| Fiber | 6 g | 9.3 gbetter |
| Sugar | 9.2 g | 0.5 gbetter |
| Sodium | 459 mg | 115 mgbetter |
| 1 cup weighs | 258 g | 240 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use tahini instead of peanut butter?
1:1 in dressings and sauces. Tahini is thinner and slightly bitter, so add a little sweetener when replacing peanut butter in baking.
Which has more protein?
Peanut Butter, with 25 g per 100 g versus 17 g.
Which has fewer calories?
Peanut Butter, with 588 calories per 100 g.