Soy nut butter has made itself out to be a popular alternative to many different nut butters, providing a thick and creamy texture that keeps up with the best of them!
However, tahini is also a nut-free spread that’s making waves as a nut butter alternative, becoming much more than simply a popular ingredient in hummus – it’s becoming known for its unique flavor and texture, and the great qualities it can bring to many dishes!
But, which one of these nut-free spreads is the best?
We’ll compare these two side by side, really digging deep on what makes them great and bad – that means we’ll check out their culinary uses, flavor profiles, textures, nutritional qualities, and more! Then, you’ll know exactly which one of these two spreads you should pick.
Let’s jump in!
Comparing soy nut butter vs tahini
Soy nut butter isn’t made from nuts, and neither is tahini – that gives them soy and sesame as allergens, respectively. They share creamy qualities in their textures, and are both great for vegan diets. Tahini is also suitable for keto and paleo diets, which soy nut butter isn’t good for.
Both of their glycemic indexes are on the low side (we don’t know the exact number for soy nut butter). This makes them great choices if you don’t want your blood sugar levels to spike, but I recommend talking to your physician if you have any concerns!
| Soy nut butter | Tahini (sesame seed butter) | |
| Taste | Somewhat stale, slightly sweet | Mildly nutty, toasty, slightly bitter |
| Texture | Thick, creamy | Thin, creamy |
| Allergens | Soy | Sesame |
| Vegan? | Yes | Yes |
| Paleo? | No | Yes |
| Keto? | No | Yes |
| Glycemic index (GI) | Unknown; likely low | 40 |
What is soy nut butter?
Soy nut butter is made by grinding either roasted or unroasted soybeans down into a thick and creamy spread. It boasts a slightly sweet but stale flavor, with the roasted soybeans having an enhanced flavor over unroasted ones.
You’ll also find soybean oil in it, and some brands add palm oil and sugar to enhance the taste – make sure you check the labels if you don’t want that!
What is tahini?
Tahini is best known as an ingredient in hummus, and stems out of the Middle East. It’s made by grinding down toasted sesame seeds into a thin, creamy, and smooth spread, boasting a mildly nutty, toasty, and slightly bitter flavor.
It’s actually a great stand alone product, and can be used as a spread rather than just an ingredient in hummus. You can also make tahini at home!
Differences between soy nut butter and tahini
The biggest differences between soy nut butter and tahini are their flavor and texture.
Soy nut butter boasts a stale and slightly sweet flavor that’s really unique, while tahini has a mildly nutty, toasty, and slightly bitter flavor profile.
They share a creaminess in their textures, but soy nut butter is thick while tahini is thin and runny. This makes soy nut butter especially good for spreading on things, while tahini excels being drizzled over things.
We’ll take a look at their nutritional differences in just a bit!
How to use soy nut butter vs tahini
Both spreads are very versatile!
Put either on your toast, pancakes, waffles, or whatever else you want to add their flavors to! You can mix them into your oatmeal for a tasty breakfast, or add them into your smoothies and bakes for some great flavor twists!
Like mentioned, soy nut butter’s thick and creamy texture is really good for spreading, and adds some nice texture into different dishes. Tahini, on the other hand, has that runny texture that’s perfect for drizzling over bakes and salads, lending its mild flavor to many different things!
Nutrition: Soy nut butter vs tahini
Soy nut butter has some great healthy fats, and has 7 grams of protein! It also has 6 grams of net carbs per serving, making it unsuitable for keto diets. It tends to have some added sugar for flavoring, so keep an eye on the label if you want to avoid that.
Tahini also has a lot of healthy fats, and has 5 grams of protein per serving – just under soy nut butter’s protein content! It has 3 grams of fiber per serving, and 3 grams of net carbs, making it an ideal choice for keto recipes. It’s pretty low in calories, with 176 per serving. And, tahini has no sugar at all!
| Serving size: 2 tbsp | Soy nut butter | Tahini (sesame seed butter) |
| Calories | 200 | 176 |
| Total fat (saturated) | 15 g (3 g) | 16 g (2 g) |
| Total carbs | 8 g | 6 g |
| Net carbs (fiber) | 6 g (2 g) | 3 g (3 g) |
| Total sugars (incl. added) | 4 (2) g | 0 g |
| Protein | 7 g | 5 g |
How to store soy nut butter and tahini
Soy nut butter should be stored in the fridge to prevent it from going rancid too quickly. It’ll also help with oil separation on top of extending its shelf-life.
You can store tahini in any cool and dry place, with the fridge probably being the ideal place for you. The fridge will also thicken up the texture, which can make it much easier to handle for spreading!
Storage instructions and best-before dates can differ between brands, so check the labels!
Soy nut butter vs tahini: The ultimate verdict
Which one of these nut-free spreads takes the win?
Soy nut butter makes a great case for itself with a thick and creamy texture that’s similar to some of the best nut butters!
Tahini has a unique thin, creamy, and runny texture that lends itself extremely well to drizzling, and has a mild taste that mixes well with other ingredients.
Looking at everything, I recommend tahini between these two because of its great nutritional profile, greater dietary versatility, and ease of making at home without the extra ingredients that soy nut butter often includes.
FAQs
Soy nut butter is plant-based with some healthy fats. However, it has added sugar, palm oil, high calories, and some saturated fats that aren’t the healthiest.
Almond butter is usually said to be the healthiest nut butter due to its optimal blend of vitamins, healthy fats, and minerals. I also recommend checking out walnut butter!
You can use soy nut butter and tahini interchangeably, but the differing textures will probably be the biggest challenge!
Soy nut butter both has a high carb content, while tahini’s is very low, making it the choice between these two.
Tahini is made from sesame seeds that are ground up, making it a nut-free spread!
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