Ingredient swap
Tahini vs Walnuts
Tahini has 17 g protein and 595 calories per 100 g; walnuts has 15.2 g and 654. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of tahini (240 g) ≈ 2 cup of walnuts.
Side by side
| Per 100 g | Tahini | Walnuts |
|---|---|---|
| Calories | 595 better | 654 |
| Protein | 17 gbetter | 15.2 g |
| Carbs | 21 g | 13.7 gbetter |
| Fat | 54 g | 65.2 g |
| Fiber | 9.3 gbetter | 6.7 g |
| Sugar | 0.5 gbetter | 2.6 g |
| Sodium | 115 mg | 2 mgbetter |
| 1 cup weighs | 240 g | 117 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 walnuts instead of tahini?
Swap by weight, not by cup: 1 cup of tahini (240 g) ≈ 2 cup of walnuts.
Which has more protein?
Tahini, with 17 g per 100 g versus 15.2 g.
Which has fewer calories?
Tahini, with 595 calories per 100 g.