Nut/Seed Butters
| almond butter | cashew butter | peanut butter chunky |
peanut butter smooth |
sesame butter, tahini (raw) |
sesame butter, tahini (roasted) |
sunflower seed butter | |
| Serving Size | 2 tbsp (32 g) | 2 tbsp (32 g) | 2 tbsp (32 g) | 2 tbsp (32 g) | 2 tbsp (30 g) | 2 tbsp (30 g) | 2 tbsp (32 g) |
| Macronutrients | |||||||
| Calories (kcal) | 196 | 188 | 188 | 188 | 171 | 178 | 197 |
| Protein (g) | 6.71 (13%) | 5.62 (11%) | 7.70 (15%) | 8.03 (16%) | 5.34 (11%) | 5.10 (10%) | 5.53 (11%) |
| Total Fat (g) | 17.76 (23%) | 15.81 (20%) | 15.98 (20%) | 16.12 (21%) | 14.40 (18%) | 16.13 (21%) | 17.66 (23%) |
| Total Carbohydrates (g) | 6.02 | 8.82 | 6.90 | 6.26 | 7.86 | 6.36 | 7.46 |
| Dietary Fiber (g) | 3.3 (12%) | 0.6 (2%) | 2.6 (9%) | 1.9 (7%) | 2.8 (10%) | 2.8 (10%) | 1.8 (6%) |
| Sugar (g) | 1.42 | - | 2.69 | 2.95 | - | 0.15 | 3.37 |
| Vitamins | |||||||
| Vitamin C (mg) | 0 | 0 | 0 | 0 | 0 | 0 | 0.9 (1%) |
| Thiamin (mg) | 0.013 (1%) | 0.100 (8%) | 0.034 (3%) | 0.023 (2%) | 0.385 (32%) | 0.366 (31%) | 0.017 (1%) |
| Riboflavin (mg) | 0.300 (23%) | 0.060 (5%) | 0.036 (3%) | 0.034 (3%) | 0.153 (12%) | 0.142 (11%) | 0.052 (4%) |
| Niacin (mg) | 1.010 (5%) | 0.512 (3%) | 4.383 (22%) | 4.289 (21%) | 1.778 (9%) | 1.635 (8%) | 2.159 (11%) |
| Pantothenic Acid (mg) | 0.102 (2%) | 0.384 (8%) | 0.358 (7%) | 0.339 (7%) | 0.208 (4%) | 0.208 (4%) | 0.373 (7%) |
| Vitamin B6 (mg) | 0.033 (2%) | 0.081 (5%) | 0.134 (8%) | 0.174 (10%) | 0.045 (3%) | 0.045 (3%) | 0.176 (10%) |
| Folate (mcg) | 17 (4%) | 22 (6%) | 29 (7%) | 24 (6%) | 29 (7%) | 29 (7%) | 76 (19%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 0 | 0 | 0 | 0 | 20 | 20 | 17 |
| Vitamin E (mg) | 7.75 (26%) | - | 2.02 (7%) | 2.88 (10%) | - | 0.07 | 7.32 (24%) |
| Vitamin K (mcg) | 0 | - | 0.2 | 0.2 | - | 0 | - |
| Minerals | |||||||
| Calcium (mg) | 111 (9%) | 14 (1%) | 14 (1%) | 14 (1%) | 126 (10%) | 128 (10%) | 20 (2%) |
| Iron (mg) | 1.12 (6%) | 1.61 (9%) | 0.61 (3%) | 0.60 (3%) | 0.75 (4%) | 2.69 (15%) | 1.32 (7%) |
| Magnesium (mg) | 89 (22%) | 83 (21%) | 51 (13%) | 49 (12%) | 29 (7%) | 28 (7%) | 100 (25%) |
| Phosphorus (mg) | 163 (13%) | 146 (12%) | 102 (8%) | 115 (9%) | 226 (18%) | 220 (18%) | 213 (17%) |
| Potassium (mg) | 239 (5%) | 175 (4%) | 238 (5%) | 208 (4%) | 124 (3%) | 124 (3%) | 184 (4%) |
| Sodium (mg) | 2 | 5 | 5 | 5 | 22 (1%) | 34 (1%) | 1 |
| Zinc (mg) | 1.05 (10%) | 1.65 (15%) | 0.89 (8%) | 0.93 (8%) | 1.39 (13%) | 1.39 (13%) | 1.56 (14%) |
| Copper (mg) | 0.299 (33%) | 0.701 (78%) | 0.185 (21%) | 0.151 (17%) | 0.485 (54%) | 0.483 (54%) | 0.511 (57%) |
| Manganese (mg) | 0.682 (30%) | 0.261 (11%) | 0.576 (25%) | 0.469 (20%) | 0.437 (19%) | 0.437 (19%) | 0.663 (29%) |
| Selenium (mcg) | 0.8 (1%) | 3.7 (7%) | 2.6 (5%) | 1.8 (3%) | - | 10.3 (19%) | 33.4 (61%) |
| Fatty Acids | |||||||
| Saturated Fat (g) | 1.329 (7%) | 3.124 (16%) | 2.586 (13%) | 3.293 (16%) | 2.017 (10%) | 2.259 (11%) | 1.497 (7%) |
| Monounsaturated Fat (g) | 10.382 | 9.319 | 7.860 | 7.588 | 5.438 | 6.091 | 12.488 |
| Polyunsaturated Fat (g) | 4.356 | 2.673 | 4.735 | 4.437 | 6.312 | 7.069 | 3.138 |
All nut butters in this table are without added salt.
Peanut butter has been included in this table for simplicity, even though peanuts are legumes and not nuts or seeds.
