At a decidedly nutrient-poor and calorie-dense brunch at Bonnie's Cafe this Sunday, Amanda inspired me to consider the relative benefits "nut" butters, specifically sunflower seed butter and peanut butter and their respective omega-6 to omega-3 ratio. We want a low ω-6:ω-3 ratio because ω-6 fatty acids are inflammatory, but Americans tend to consume diets with a high ratio due to low vegetable and fish intake and high seed oil intake.
Not content with a simple comparison of two food items, I pulled together data from six different butters and five parameters, using the USDA's nutrient database as found here. Most desirable numbers are in green, least in red.
| per oz (~1.5 tbsp) | Almond | Cashew | Sunflower | Sesame | Peanut | Soy* |
|---|---|---|---|---|---|---|
| Protein: | 4.2g | 4.9g | 5.5g | 4.8g | 7.0g | 5.3g |
| Fiber: | 1.0g | 0.6g | N/A | 2.6g | 1.7g | 2.3g |
| Calcium: | 75.6mg | 12.0mg | 34.2mg | 119mg | 12.0mg | ~45mg |
| Iron: | 1.0mg | 1.4mg | 1.4mg | 2.5mg | 0.5mg | ~0.3mg |
| ω-6/ω-3 ratio: | 28:1 | 48:1 | 476:1 | 57:1 | 181:1 | 7:1 |
This chart does not make sunflower butter look very good: negligible fiber, middling calcium, and an atrocious ω-6:ω-3 ratio. Peanut butter takes the lead in protein content, ties cashew butter for last in calcium, and has the second highest ω-6:ω-3 ratio. Sesame seed butter (tahini) does quite well with top scores in fiber, calcium, and iron - too bad it tastes so bitter.
And the winner in the fatty acid category is... soy. Surprised? What "nut" butter(s) do you eat, and why? And why do I keep putting "nut" in quotes?
Would I get the same benefit from using sesame oil or adding sesame seeds to my food?
ReplyDeleteSesame seeds, yes, but I would grind them to make sure you digest them.
ReplyDeleteSesame oil, no. Its 100% fat - no fiber, protein, minerals, etc. - and its ratio is less favorable. But it tastes GREAT and if that makes you eat more leafy greens, then you are golden.