One of the many great things coming out of Brazil is Brazil nut butter – an up-and-coming nut butter that is making waves in the keto community! And while it may be a great choice, you may find yourself peeking over at sunbutter down the aisle, calling for you to spend your money on it instead…
Now, the question you face is a tricky one: do you go for Brazil nut butter or the nut-free sunbutter?
We’ve got to lay out a couple of things to help you make the best choice, which is why we’re going to take Brazil nut butter and sunbutter and put them side-by-side, having them compete to show which one truly deserves your attention…and money!
Let’s jump in!
Comparing brazil nut butter vs sunbutter
Brazil nut butter is made from nuts, while sunbutter isn’t – this makes sunbutter ideal if you have a tree nut allergy!
Sunbutter sports a similar smooth and creamy texture to brazil nut butter, and both are great for vegan and paleo diets – if the sunbutter is unsweetened! The low glycemic index score of both are also great for decreasing blood sugar level spikes.
| Brazil nut butter | Sunbutter | |
| Taste | Mild, buttery | Intense, earthy, roasted |
| Texture | Creamy, smooth | Smooth, creamy |
| Allergens | Tree nuts | None |
| Vegan? | Yes | Yes |
| Paleo? | Yes | Yes (if unsweetened) |
| Keto? | Yes | No |
| Glycemic index (GI) | Brazil nuts=10 | Sunflower seed=35 |
What is brazil nut butter?
Brazil nut butter is made by grinding roasted or raw Brazil nuts into a creamy spread that only needs a little salt, making this an easy nut butter to make at home!
Brazil nut butter chock-full with selenium, which is a mineral that helps maintain a healthy immune system and provides a bunch of other health benefits! However, it can cause health problems if consumed in excess, so make sure to eat it in moderation – just like all good things!
What is sunbutter?
Sunbutter is made by grinding roasted sunflower seeds into a creamy and smooth spread. You might know it as its other name, sunflower butter. The only other ingredient it has is a little bit of salt – you can easily make sunbutter at home!
With no no nuts or other common food allergens, sunbutter is a popular nut-free alternative to spreads like peanut butter and almond butter, making it something worthwhile to check out if you have any allergies!
Differences between brazil nut butter and sunbutter
The biggest difference between brazil nut butter and sunbutter is their taste.
Brazil nut butter has a light, mild, and buttery flavor, while sunbutter boasts an earthy and roasted taste.
Both have similar textures, with creamy and smooth consistencies that are great for spreading!
Brazil nut butter and sunbutter look a little different nutritionally, which we’ll check out down below – for example, brazil nut butter is better suited for keto diets than sunbutter is.
How to use brazil nut butter vs sunbutter
You can use each butter in a lot of tasty ways!
Add your brazil nut butter and sunbutter onto your toast or pancakes as a creamy and delicious topping, mix them into your smoothies or yogurt for some special flavors, or even use them for baking!
You can also make brazil nut milk at home!
If you want to get even more creative, you can use either as a base for dips and dressings, giving your overall dish a unique flavor profile.
Nutrition: Brazil nut butter vs sunbutter
Brazil nut butter has no sugar in it, unlike sunbutter which often has added sugar to enhance the taste. Brazil nut butter also has, like mentioned, selenium in it – plus some fiber and protein for a well-rounded spread! The low carbs make it a good choice for keto recipes as well!
Sunbutter has a great protein content with lots of healthy fats. It also has vitamin E, which is great for overall health!
Be sure to check the label from any store-bought brands to avoid extra sugars and preservatives.
| Serving size: 2 tbsp | Brazil nut butter | Sunbutter |
| Calories | 190 | 200 |
| Total fat (saturated) | 19 g (4.5 g) | 17 g (2 g) |
| Total carbs | 4 g | 6 g |
| Net carbs (fiber) | 2 g (2 g) | 4 g (2 g) |
| Total sugars (incl. added) | 0 g | 3 g (3 g) |
| Protein | 4 g | 7 g |
How to store brazil nut butter and sunbutter
Brazil nut butter doesn’t have added oils and preservatives, making it more prone to going rancid and having oil separation. This means you should store it in the fridge – that’ll extend its shelf-life.
Sunbutter is fine at room temperature, but it doesn’t hurt storing it in the fridge!
Most nut butters usually last 2-3 months after opening, but make sure to follow any specific storage instructions and best-before dates from the label!
Brazil nut butter vs sunbutter: Which is better?
Brazil nut butter makes for a great choice, with its low carb content and selenium in it. It also has a smooth and creamy texture to boot!
Sunbutter has a similar smooth and creamy texture, with a delicious earthy and roasted flavor profile. Plus, it has vitamin E, a great protein content, and lots of healthy fats.
Both are appealing, and it comes down to personal preference, but my money is with sunbutter – it has a slightly better nutritional profile (if you get one without added sugar), has a delicious taste with a great texture, and can replace nut butters for anyone with a nut allergy!
FAQs
Brazil nut butter is awesome for keto diets! It has a low carb content with a decent protein and healthy fats content, making it keto-friendly!
Yes, sunbutter has no nuts in it so you can enjoy it safely!
No, brazil nut butter has a milder and nuttier taste, while sunbutter has a more earthy and roasted flavor to it.
What are the health problems Brazil nut butter may cause if consumed in excess? How much is too much? Please clarify. Thank you!
Great question! Eating too much Brazil nut butter could potentially lead to selenium toxicity, which can cause symptoms like nausea, hair loss, nail changes, and in extreme cases, more serious issues like nerve damage. A single Brazil nut can contain more than the daily recommended intake of selenium, so it’s generally advised to limit consumption to about 1-2 nuts per day. When it comes to Brazil nut butter, moderation is key—stick to small servings to enjoy the benefits without overdoing it.