Tahini vs Hummus – Which is Healthier?

Our Verdict

When comparing tahini to hummus, we picked the tahini.

Why?

Both are great! But tahini is so nutritionally dense, that it makes even the wonder food that is hummus look bad next to it.

In terms of macros, tahini is higher in everything except water. So, higher in protein, carbs, fats, and fiber. In terms of those fats, the fat breakdown is similar for both, being mostly polyunsaturated and monounsaturated, with a small percentage of saturated. Tahini has the lower glycemic index, but both are so low that it makes no practical difference.

In terms of vitamins, tahini has more of vitamins A, B1, B2, B3, B5, B9, E, and choline, while hummus is higher in vitamin B6.

This is a good reason to embellish hummus with some red pepper (vitamin A), a dash of lemon (vitamin C), etc, but we’re judging these foods in their most simple states, for fairness.

When it comes to minerals, tahini has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. Meanwhile, hummus is higher in sodium.

Note: hummus is a good source of all those minerals too! Tahini just has more.

In short… Enjoy both, but tahini is the more nutritionally dense by far. On the other hand, if for whatever reason you’re looking for something lower in carbs, fats, and calories, then hummus is where it’s at.

Want to learn more?

You might like to read:

• Hero Homemade Hummus
• Tasty Tabbouleh with Tahini

Take care!