Brazil nut butter has become an increasingly popular nutritious and flavorful alternative to traditional nut butters. But how does it compare to the most popular nut butter of all – peanut butter? Well, there’s a few important things you should know. Let’s dive right in!
Comparing brazil nut butter vs peanut butter
| Brazil nut butter | Peanut butter | Reduced-fat peanut butter (Jif brand) | |
| Taste | Mild, buttery | Nutty, slightly sweet | Mild peanut flavor, slightly sweet |
| Texture | Creamy, smooth | Thick, smooth & creamy (or crunchy) | Thick, smooth & creamy (or crunchy) |
| Allergens | Tree nuts | Peanuts | Peanuts, soy |
| Vegan? | Yes | Yes | Yes |
| Paleo? | Yes | No | No |
| Keto? | Yes | Maybe (4 g net carbs) | No |
| Glycemic index | Brazil nuts=10 | Peanuts=14 | Unknown; likely low like regular peanut butter |
What is brazil nut butter?
Brazil nut butter is a creamy spread made from raw or roasted Brazil nuts (and sometimes a pinch of salt). If you’re interested, here’s an easy recipe for making Brazil nut butter at home!
Brazil nuts happen to be packed with more selenium than any other type of nut. And why is selenium important? Well, this little mineral might just help support a healthy immune system, slow age-related cognitive decline, and more. Impressive, right?
What is peanut butter?
Peanut butter is made from roasted peanuts and comes in various varieties. Whether you like it natural, chunky, smooth, salted, unsalted, or even flavored, there’s a peanut butter for everyone!
There’s also a reduced-fat version available, which removes some of the fat from peanuts. It contains about 30% less fat than regular peanut butter, making it a potential choice for those watching their fat intake.
Differences between brazil nut butter and peanut butter
Brazil nut butter and peanut butter are different in how they feel and taste. Brazil nut butter is often smoother and has a light, buttery flavor, while peanut butter is sometimes grainier with a slightly salty and sweet taste. Of course, this depends on how it was processed and if it has any added oils or sugar and salt in it.
Brazil nut butter is perfect for those following vegan, keto, or paleo diets. However, peanut butter lovers might be disappointed to learn that it’s not paleo-friendly and might not be the best option for strict keto diets if it’s high in carbs or sugar.
How to use brazil nut butter vs peanut butter
You can use Brazil nut butter just like any other nut butter: spread it on toast, or drizzle it over your oatmeal. And guess what? You can also use it as a base to make Brazil nut milk – just blend it with water!
Use peanut butter for PB&J sandwiches, as a dip for fruits and veggies, in smoothies, making a Thai peanut sauce as a dip for spring rolls or a dressing for noodle salads, or in peanut butter energy bites!
Can you substitute brazil nut butter for peanut butter?
Yes, you can substitute Brazil nut butter for peanut butter. They both have a nutty flavor and creamy texture, but Brazil nut butter has a unique taste and is a good alternative for those with peanut allergies or looking for a different flavor profile. Remember to check for any allergies or sensitivities before making the switch.
Nutrition: Brazil nut butter vs peanut butter
Nutritionally, Brazil nut butter has 0 grams of sugar per serving and less carbs than peanut butter. Peanut butter, in contrast, offers more protein and fiber than Brazil nut butter.
Keep in mind that reduced-fat peanut butter often sneaks in added sugar and vegetable oils into its ingredients, so it may not always be a healthier option.
As I mentioned, Brazil nuts are rich in selenium, providing about 10 times more than peanuts, benefiting thyroid function and antioxidant support. However, you have to be careful not to over do it! Too much selenium can cause problems, so it’s best to limit consumption to 1 to 6 Brazil nuts or 1 to 2 tablespoons of butter daily or consult with a healthcare professional.
| Serving size: 2 tbsp. | Calories | Total fat (saturated) | Total carbs | Net carbs (fiber) | Total sugars (incl. added) | Protein |
| Brazil nut butter | 190 | 19 g (4.5 g) | 4 g | 2 g (2 g) | 0 g | 4 g |
| Peanut butter (Adams natural) | 200 | 16 g (3 g) | 7 g | 4 g (3 g) | 2 g (0 g) | 8 g |
| Reduced-fat peanut butter (Jif) | 190 | 12 g (2.5 g) | 15 g | 13 g (2 g) | 4 g (3 g) | 7 g |
How to store brazil nut butter and peanut butter
Brazil nut butter usually requires refrigeration since it doesn’t have added oils or preservatives.
On the other hand, shelf-stable or no-stir nut butters, like the popular peanut butter brands Jif or Skippy, can be stored at room temperature due to added ingredients like hydrogenated oils and salt. They are usually thicker and can be stored in the pantry or a cool, dark place.
Regardless of the type you choose, most nut butters last at least 2-3 months after opening, and storing them in the fridge can prolong their shelf life.
Brazil nut butter vs peanut butter: Which is better
So, which one is better?
Well, as much as I love peanut butter, I have to hand it to Brazil nut butter. It offers a buttery flavor, has no sugar, and is more versatile for various dietary preferences. But don’t eat too much of it because too much selenium is not good for you. Enjoy it in moderation for a tasty and nutritious choice!
FAQs:
While both Brazil nut butter and peanut butter have their health benefits, almond butter is often considered one of the healthiest nut butters due to its high content of monounsaturated fats, vitamins, and minerals.
Absolutely! Brazil nut butter is an excellent source of selenium, a vital mineral that supports various bodily functions, including the immune system.
It depends on individual dietary needs and preferences, as both nut butter and peanut butter offer different nutritional profiles. Generally, nut butter, such as almond or cashew butter, may be considered healthier due to their higher content of certain nutrients, but peanut butter is still a good source of protein and healthy fats.
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