You’ve likely heard of hummus, the delicious dip you can dip your pitas into for a tasty snack (my mouth is watering just thinking about it). But have you heard of tahini, that nut-free spread that’s the main contributor to your beloved hummus?
Well, it’s not just an ingredient, but a self-standing spread that has way more uses than just making delicious dips with.
We’re going to compare it to sunbutter, one of the most popular and well-known alternatives to nut butters. Since both of these yummy spreads are nut-free, it can be hard to decide on just one – which is exactly where this article comes into play!
We’ll look at everything about these two spreads, and decide which one is ultimately the one for you.
Let’s jump in!
Comparing tahini vs sunbutter
Tahini and sunbutter are both nut-free – but tahini is made from sesame seeds, so stay away if you have a sesame allergy! Sunbutter, on the other hand, is allergy-free. They’re both good for vegan and paleo diets (if the sunbutter is unsweetened), and tahini is also good for keto diets.
They both have similar glycemic indexes – they’re still on the low side, but talk to your physician if you’re worried about either spiking your blood sugar levels.
| Tahini (sesame seed butter) | Sunbutter | |
| Taste | Mildly nutty, toasty, slightly bitter | Intense, earthy, roasted |
| Texture | Thin, creamy | Smooth, creamy |
| Allergens | Sesame | None |
| Vegan? | Yes | Yes |
| Paleo? | Yes | Yes (if unsweetened) |
| Keto? | Yes | No |
| Glycemic index (GI) | 40 | Sunflower seed=35 |
What is tahini?
This Middle Eastern condiment is made from toasted sesame seeds that are ground into a smooth, velvety paste.
Tahini has a nutty and slightly bitter flavor, with a thin and creamy texture that you’ll want to drizzle over everything – it’s also a major ingredient in hummus!
What is sunbutter?
Sunbutter (or sunflower butter), is an awesome alternative to nut butters – most popularly peanut butter!
It’s made by grinding roasted sunflower seeds, resulting in a delicious spread that only requires a small amount of salt to be added to it – which you can easily do at home!
There are no nuts, sesame seeds, peanuts, or other common food allergens added in sunbutter, making this an allergy-friendly spread!
Differences between tahini and sunbutter
The biggest difference between tahini and sunbutter is their consistency.
Tahini is definitely runnier than sunbutter – almost liquid! It’s easy to drizzle over things, while sunbutter has a smooth and creamy consistency similar to traditional peanut butter.
Both tahini and sunbutter boast a mildly nutty taste, but sunbutter also adds an earthy and roasted tone to its flavor. The subtle bitterness in tahini is nothing to worry about, as it blends well with other flavors and doesn’t overpower other ingredients.
Sunbutter, being made from roasted sunflower seeds, is also completely free of allergens. Tahini is made from sesame seeds, which is something to watch for if you have a sesame seed allergy.
How to use tahini vs sunbutter
Tahini is nut-free, keto friendly, vegan friendly, and paleo friendly! This makes it super versatile in all diets. It’s also the main ingredient in hummus, but can be used as a sauce for meats, put in salads, or used as a dip on its own.
In fact, it’s so versatile that you can often use tahini to bake like you would with sunbutter!
Sunbutter is great as a spread on toast, pancakes, waffles, etc., as an ingredient in cookies or other desserts, mixed into your oatmeal, or added as a deliciously creamy ingredient in your smoothie!
And yes, you can switch these two out for one another in many baking recipes (like cookies) – although the taste will definitely differ!
Nutrition: Tahini vs sunbutter
Tahini and sunbutter are both full of healthy fats and low in saturated fats, and they both have some fiber content. Tahini has a low net carb count, making it ideal for low-carb or keto recipes.
Sunbutter contains more protein than tahini, but it also tends to have more added sugar – tahini has 0 grams of sugar per serving in comparison!
| Serving size: 2 tbsp | Tahini (sesame seed butter) | Sunbutter |
| Calories | 176 | 200 |
| Total fat (saturated) | 16 g (2 g) | 17 g (2 g) |
| Total carbs | 6 g | 6 g |
| Net carbs (fiber) | 3 g (3 g) | 4 g (2 g) |
| Total sugars (incl. added) | 0 g | 3 g (3 g) |
| Protein | 5 g | 7 g |
How to store tahini and sunbutter
I’d recommend putting tahini in the fridge to thicken it up a little, making it easier to spread around. Sunbutter is fine at room temperature, but can also be put in the fridge to thicken up more – you might have to stir it once in a while if oil separation happens!
Either way, be sure to check the labels for the best-before date, and try to enjoy them within 2-3 months for the best flavors and nutritional value!
Tahini vs sunbutter: The ultimate verdict
These two have some different flavors and characteristics, making it tricky to decide on the winner.
On the one hand, tahini has a nice distinct, yet mild, taste that pairs well with many dishes. It’s also low in carbs and has fiber, making it an attractive option.
Sunbutter, on the other hand, is also full of healthy fats, and has more protein. It’s a bit easier to use as a spread, and has a more earthy flavor to it.
It really comes down to what your own preferences are – you can’t go wrong with either one! You’ll likely want the tahini if you’re making hummus, but the versatility of both can’t be overlooked – try each one to see if the strengths of one are more important to you than the other!
FAQs
It really depends on what you’re looking for because nut butters can vary a lot. Almond butter is usually considered one of the healthiest options because of its high vitamin E and monounsaturated fat content, which is great for overall health.
Tahini is said to be a healthy choice because it has a nice blend of healthy fats, protein, minerals, vitamin E, and more.
Absolutely! Sunbutter has exactly 0 nuts in it, making it a great substitute to nut butters.
No, tahini is made from sesame seeds, making it a nut-free spread!
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