Sesame butter vs Nuts
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Sesame butter, creamy is higher in more vitamins & minerals
Calories (kcal)
Sesame butter —
Nuts —
Protein (g)
Sesame butter 19.7
Nuts 9.96
Carbs (g)
Sesame butter 14.2
Nuts 12.7
Fat (g)
Sesame butter 62.4
Nuts 73.3
Fiber (g)
Sesame butter 8.37
Nuts 5.79
Quick answers
Which has more protein?
Sesame butter, creamy — 19.7g vs 9.96g per 100g.
Which is more nutrient-dense?
Sesame butter, creamy scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Sesame butter | Nuts | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 0.606 g | 2.62 g | -77% |
| Protein | 19.7 g | 9.96 g | +98% |
| Total lipid (fat) | 62.4 g | 73.3 g | -15% |
| Carbohydrate, by difference | 14.2 g | 12.7 g | +12% |
| Fiber, total dietary | 8.37 g | 5.79 g | +45% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 8.97 g | 6.47 g | +39% |
| Fatty acids, total monounsaturated | 22.6 g | 39.3 g | -43% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.993 mg | 0.548 mg | +81% |
| Niacin (Vitamin B3) | 5.81 mg | 0.946 mg | +514% |
| Vitamin B-6 — Pyridoxine | 0.595 mg | 0.171 mg | +248% |
| Biotin (Vitamin B7) | 108 ug | — | |
| Vitamin E (alpha-tocopherol) | 0 mg | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 116 mg | 54.8 mg | +111% |
| Iron, Fe | 7.00 mg | 2.37 mg | +195% |
| Magnesium, Mg | 357 mg | 103 mg | +247% |
| Phosphorus, P | 719 mg | 253 mg | +185% |
| Potassium, K | 408 mg | 360 mg | +13% |
| Sodium, Na | 63.6 mg | 0 mg | |
| Zinc, Zn | 6.04 mg | 3.93 mg | +54% |
| Copper, Cu | 1.65 mg | 0.906 mg | +82% |
| Manganese, Mn | 1.61 mg | 2.28 mg | -29% |
| Selenium, Se | 46.5 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 697 kcal | 750 kcal | -7% |
| Energy (Atwater Specific Factors) | 648 kcal | 700 kcal | -7% |
| Nitrogen | 3.72 g | 1.88 g | +98% |
| Ash | 3.11 g | 1.44 g | +116% |
| Molybdenum, Mo | — | 15.6 ug | |
| Biotin | 13.3 ug | 22.7 ug | -41% |
| Betaine | — | 0.700 mg | |
| Vitamin K1 — Phylloquinone | 1.71 ug | 4.10 ug | -58% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 16:0 (Palmitic acid) | 5.32 g | — | |
| SFA 18:0 (Stearic acid) | 3.10 g | — | |
| SFA 20:0 (Arachidic acid) | 0.361 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 22.4 g | — | |
| MUFA 20:1 c | 0.122 g | — | |
| Fatty acids, total polyunsaturated | 26.4 g | 22.9 g | +15% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 26.1 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.250 g | — | |
| Tryptophan (EAA) | 0.309 g | 0.115 g | +169% |
| Threonine (EAA) | 0.916 g | 0.303 g | +203% |
| Isoleucine (EAA, BCAA) | 0.859 g | 0.365 g | +135% |
| Leucine (EAA, BCAA) | 1.65 g | 0.670 g | +146% |
| Lysine (EAA) | 0.673 g | 0.320 g | +110% |
| Methionine (EAA) | 0.739 g | 0.168 g | +341% |
| Phenylalanine (EAA) | 1.12 g | 0.463 g | +141% |
| Tyrosine (conditionally essential) | 0.836 g | 0.313 g | +168% |
| Valine (EAA, BCAA) | 1.10 g | 0.435 g | +153% |
| Arginine (conditionally essential) | 3.14 g | 1.36 g | +130% |
| Histidine (EAA) | 0.618 g | 0.262 g | +135% |
| Alanine | 1.17 g | 0.438 g | +168% |
| Aspartic acid | 2.06 g | 0.870 g | +136% |
| Glutamic acid | 5.05 g | 2.50 g | +102% |
| Glycine (conditionally essential) | 1.23 g | 0.493 g | +149% |
| Proline (conditionally essential) | 0.929 g | 0.610 g | +52% |
| Serine | 1.15 g | 0.540 g | +113% |
| Hydroxyproline | 0.035 g | 0 g | |
| Cysteine | 0.751 g | 0.305 g | +146% |
| Daidzein | 1.52 mg | 0 mg | |
| Genistein | 0 mg | 0 mg | = |
| Daidzin | 0.406 mg | — | |
| Genistin | 0 mg | — | |
| Glycitin | 0.169 mg | — | |
| Proanthocyanidin dimers | — | 42.1 mg | |
| Proanthocyanidin trimers | — | 26.0 mg | |
| Proanthocyanidin 4-6mers | — | 101 mg | |
| Proanthocyanidin 7-10mers | — | 84.2 mg | |
| Proanthocyanidin polymers (>10mers) | — | 223 mg | |
| Apigenin | — | 0 mg | |
| Luteolin | — | 0 mg | |
| Myricetin | — | 0 mg | |
| Quercetin | — | 0 mg | |
| Flavonoids | |||
| (-)-Epicatechin | — | 0.820 mg | |
| (-)-Epicatechin 3-gallate | — | 0 mg | |
| (-)-Epigallocatechin | — | 5.63 mg | |
| (-)-Epigallocatechin 3-gallate | — | 2.30 mg | |
| (+)-Catechin | — | 7.24 mg | |
| (+)-Gallocatechin | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 6.10 mg | |
| Choline from phosphatidylcholine | — | 23.0 mg | |
| Choline from phosphocholine | — | 1.30 mg | |
| Choline from sphingomyelin | — | 0 mg | |
| Free Choline | — | 9.70 mg | |
| Total Choline | — | 41.0 mg | |
| Fluoride | |||
| Mean mcg/100g ** | — | 10.0 mg | |
| Isoflavones | |||
| Total isoflavones | — | 0 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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