Tahini is often only thought of as an ingredient to the popular and delicious dip: hummus. But, I think that’s really a shame, because tahini is actually a tasty and nut-free spread that can really shine as a stand-alone product!
In fact, it’s become a great alternative to many nut butters, such as peanut butter and almond butter!
But, how does it compare to coconut butter…?
Coconut butter is one of those spreads that’s really special because it provides a really unique experience – you’ll find yourself tasting a little piece of Hawaii everytime you spread this stuff on your toast or add it to your bakes!
Now, we’ll take a close look at each of these side-by-side, comparing everything about them to give you all the information needed. And then, you’ll be able to decide: Is tahini or coconut butter better?
Let’s begin!
Comparing tahini vs coconut butter
Tahini and coconut butter are quite different in many ways, with tahini being made from sesame seeds and coconut butter being made from coconuts! That also gives them sesame and coconut as allergens, respectively.
You’ll find that their tastes are quite different, and yet share a slightly nutty flavor. They’re also both great options if you’re following vegan, paleo, or keto diets, with glycemic index scores in in the “low” classification – talk to your physician if you have any concerns with your blood sugar levels spiking with either of these!
| Tahini (sesame seed butter) | Coconut butter | |
| Taste | Mildly nutty, toasty, slightly bitter | Coconut, rich, slightly nutty |
| Texture | Thin, creamy | Thick, pasty, slightly gritty |
| Allergens | Sesame | Coconuts* |
| Vegan? | Yes | Yes |
| Paleo? | Yes | Yes |
| Keto? | Yes | Yes |
| Glycemic index (GI) | 40 | Low** |
*The USDA considers coconuts as tree nuts, but many people with tree nut allergies can safely consume coconut products.
**Coconut butter is made from the flesh of coconuts, which have a glycemic index of 45, classifying it as a low GI food. Although there isn’t clear data on the GI of coconut butter, we would assume it’s the same, or very similar, to coconuts.
What is tahini?
Tahini is that main ingredient in hummus, but is also a Middle Eastern condiment made by grinding sesame seeds into a smooth and creamy paste. Roasting the sesame seeds beforehand is important, as it really brings out the flavor!
The mildly nutty flavor profile with slightly bitter and toasty tones to it is presented in its thin and creamy consistency, and can even be made at home!
What is coconut butter?
Coconut butter is made by grinding down coconut meat into a thick, pasty, and slightly gritty spread. It’s fun because you get little bits of coconut flesh in it, which causes the grittiness while giving a rich coconut flavor.
One of the coolest things about coconut butter is that you can spread it when it’s at room temperature, but you can warm it up to make it thin and runny for drizzling! On top of all that, you can easily make coconut butter at home!
Differences between tahini and coconut butter
The biggest differences between tahini and coconut butter are their flavors and textures.
Tahini boasts a mildly nutty taste that blends well with other ingredients, not overpowering anything. It’s also slightly bitter with a toasted undertone. Coconut butter, on the other hand, has a rich coconut taste, with slightly nutty tones to it.
Looking at their textures, tahini is thin, creamy, and runny, making it ideal for drizzling over things. Coconut butter is a bit of a wild card, as it’s thick, pasty, and slightly gritty at room temperature, but quickly becomes thin and runny when you warm it up!
How to use tahini vs coconut butter
Tahini is really thin and runny, which makes it a great option for drizzling over oatmeal and bakes. You can also use it as a spread, or in making hummus! The mild taste mixes well with other ingredients, so you can use it to make sauces and mix it into salads!
Coconut butter is also very versatile, and can be used in many different ways. It can be used as a spread just like tahini, but can be warmed up to drizzle over salads and bakes for a coconuty twist!
You can definitely use these interchangeably, especially if you have a tree nut allergy – tahini is nut free, but coconut butter has coconuts in it, which USDA classifies as tree nuts. I recommend talking to a physician, because many people with tree nut allergies can still enjoy coconut butter!
Nutrition: Tahini vs coconut butter
Tahini is full of healthy fats, and has 5 grams of protein to boot! It’s also quite low in carbs, with only 3 grams of net carbs per serving. It’s also significantly lower in calories than coconut butter, with 176 calories per serving as compared to coconut butter’s 210.
Coconut butter is also really low in carbs, with 2 grams of net carbs per serving. It has a lot of unhealthy saturated fats, which is something we generally want to limit, so keep that in mind!
The spread has a lot of fiber, boasting 6 grams per serving! It only has 2 grams of protein per serving, but both spreads here are great for keto recipes.
| Serving size: 2 tbsp | Tahini (sesame seed butter) | Coconut butter |
| Calories | 176 | 210 |
| Total fat (saturated) | 16 g (2 g) | 22 g (18 g) |
| Total carbs | 6 g | 8 g |
| Net carbs (fiber) | 3 g (3 g) | 2 g (6 g) |
| Total sugars (incl. added) | 0 g | 2 g (0 g) |
| Protein | 5 g | 2 g |
How to store tahini and coconut butter
Tahini is quite runny, so you could put it into the fridge if you want to thicken it up a little – plus, it might lengthen the shelf-life a bit.
Coconut butter is totally fine if stored in the pantry – room temperature keeps it thick and spreadable, while warming it up will make it thin and runny!
You can usually expect coconut butter to last 6-12 months before going rancid, but that varies from brand-to-brand.
Tahini vs coconut butter: Which is better?
So, which one of these special spreads is the better one?
Well, tahini offers a milder taste with no sugar and very little saturated fat, and is great mixed into different dishes since it won’t overpower any other flavors.
Coconut butter boasts a more bold flavor, but has wonderful versatility when it comes to texture…
However, there can only be one winner.
With all things considered, I recommend tahini as the spread to pick here due to its milder flavor that pairs better with more things, as well as its superior nutritional profile!
FAQs
Tahini is said to be a fairly healthy choice due its blend of healthy fats, protein, low calories, and vitamins.
Tahini is made from sesame seeds, and has no nuts in it at all!
Both tahini and coconut butter boast low carb contents, making either a great choice for keto diets.
Probably…the USDA does classify coconuts as tree nuts, but most people with tree nut allergies can safely eat coconut butter. I recommend talking to your physician first!
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