Peanut butter, smooth, reduced fat vs sesame butter, tahini, type of kernels unspecified
Side-by-side nutrition comparison per serving. See which fits your goals better.
Peanut butter and tahini are both nut and seed butters with devoted followings, but their nutritional profiles diverge in important ways. Peanut butter delivers 25.9g protein at 520 calories per 100g with 34g fat and 5.2g fiber. Tahini provides 17.4g protein at 592 calories with 53g fat and 4.7g fiber. Peanut butter wins on protein and calories; tahini has substantially more fat.
Tahini's calcium content is its standout feature — a tablespoon provides about 65mg calcium, making it one of the best non-dairy calcium sources. Peanut butter has minimal calcium. For vegans, people with dairy allergies, or anyone looking to boost calcium intake without supplements, tahini is nutritionally strategic.
Flavor-wise, tahini is more versatile than peanut butter in savory cooking. It forms the base of hummus, dresses salads, sauces grilled meats, and enriches grain bowls. Peanut butter leans sweet — smoothies, oatmeal, toast, and baking. Having both in your kitchen doubles your flavor options while providing complementary nutrients: protein and vitamin E from peanut butter, calcium and iron from tahini.
Pro tip
Make a quick tahini dressing by whisking tahini, lemon juice, garlic, and water until smooth. Drizzle it over roasted vegetables, grain bowls, or falafel. It adds creaminess and calcium to any dish. Adjust water quantity to get your preferred consistency — more water for a light drizzle, less for a thick dip.
Quick Verdict
Best for weight loss
Peanut butter, smooth, reduced fat
Best for muscle gain
Peanut butter, smooth, reduced fat
Best for low-carb
sesame butter, tahini, type of kernels unspecified
Macro Comparison
Peanut butter, smooth, reduced fat: 100g (100g) | sesame butter, tahini, type of kernels unspecified: 100g (100g)
520
Peanut butter, smooth, reduced fat
592
sesame butter, tahini, type of kernels unspecified
25.9g
Peanut butter, smooth, reduced fat
17.4g
sesame butter, tahini, type of kernels unspecified
35.6g
Peanut butter, smooth, reduced fat
21.5g
sesame butter, tahini, type of kernels unspecified
34g
Peanut butter, smooth, reduced fat
53g
sesame butter, tahini, type of kernels unspecified
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
20%
Peanut butter, smooth, reduced fat
12%
sesame butter, tahini, type of kernels unspecified
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Take the free quizPer 100g Comparison
| Nutrient | Peanut butter, smooth, reduced fat | sesame butter, tahini, type of kernels unspecified |
|---|---|---|
| Calories | 520 | 592 |
| Protein | 25.9g | 17.4g |
| Carbs | 35.6g | 21.5g |
| Fat | 34g | 53g |
| Fiber | 5.2g | 4.7g |
| Sugar | 9.28g | — |
| Sodium | 540mg | 35mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 5.76g | 7.42g |
| Potassium | 669mg | 459mg |
| Vitamin A | 0mcg | 3mcg |
| Vitamin C | 0mg | 4.2mg |
| Calcium | 35mg | 141mg |
| Iron | 1.9mg | 4.42mg |
Which Should You Choose?
For weight loss
Choose Peanut butter, smooth, reduced fat. With 520 calories and 25.9g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Peanut butter, smooth, reduced fat. Peanut butter, smooth, reduced fat delivers 25.9g protein per serving — 8.5g more than sesame butter, tahini, type of kernels unspecified.
For low-carb diets
Choose sesame butter, tahini, type of kernels unspecified with 21.5g carbs per serving.
Using different nut and seed butters for different meal contexts optimizes both nutrition and flavor. Sunn tracks these calorie-dense foods precisely so healthy fats enrich your diet without overwhelming your calorie target.
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Take the free quizCommon Questions
Is Peanut butter, smooth, reduced fat or sesame butter, tahini, type of kernels unspecified better for weight loss?
For weight loss, Peanut butter, smooth, reduced fat is the better choice. Peanut butter, smooth, reduced fat has 520 calories and 25.9g protein per serving, while sesame butter, tahini, type of kernels unspecified has 592 calories and 17.4g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Peanut butter, smooth, reduced fat or sesame butter, tahini, type of kernels unspecified?
Peanut butter, smooth, reduced fat has more protein per serving. Peanut butter, smooth, reduced fat provides 25.9g and sesame butter, tahini, type of kernels unspecified provides 17.4g of protein.
Can I eat both peanut butter, smooth, reduced fat and sesame butter, tahini, type of kernels unspecified together?
Yes! Combining peanut butter, smooth, reduced fat and sesame butter, tahini, type of kernels unspecified gives you 1112 calories and 43.3g protein. This combination can work well as part of a balanced meal.