Tahini vs Peanut butter
Both count toward 30 plants a week.
| Tahini | Peanut butter | |
|---|---|---|
| Protein · per 100 g | 17.4 g | 22.2 g |
| Carbs · per 100 g | 21.5 g | 22.3 g |
| Fat · per 100 g | 53.0 g | 51.4 g |
| Fiber · per 100 g | 4.7 g | 5.0 g |
| Energy · per 100 g | 592.0 kcal | 598.0 kcal |
| Protein · per 100 kcal | 2.9 g | 3.7 g |
| To hit 30 g protein | 172 g · 1021 kcal | 135 g · 808 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Peanut butter delivers 1.3× the protein per calorie of Tahini (3.7 g vs 2.9 g per 100 kcal).
More protein / 100 g: Peanut butterMore fiber / 100 g: Peanut butterLighter per 100 g: TahiniSmaller 30 g portion: Peanut butter
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.