We got an awesome match-up today: chia seed butter versus cashew butter! Which great spread will win – it’s anyone’s guess!
On the one hand we have chia seed butter, which is an amazing spread that is completely nut-free, making it a great nut butter alternative! It’s got some awesome qualities, including a solid nutritional profile!
On the other hand we have cashew butter, a wonderful nutty spread that really excels with a beautiful thick and creamy texture.
Now, these two obviously sound amazing, but what if you could only choose one?
Well, we’ll check them out in detail, placing them side-by-side so that we can see all of their differences and similarities. And then, you’ll see exactly which of these great spreads is better!
Let’s jump in!
Comparing chia seed butter vs cashew butter
Chia seed butter is made from seeds, and has absolutely no allergens! Cashew butter is made from nuts, which means that it has tree nuts as an allergen. They both share mild and nutty tastes, with cashew butter having more of a sweetness to it than chia seed butter does. They also share creamy characteristics in their textures.
Both spreads are great for vegan and paleo diets (as long as the cashew butter is unsweetened), but chia seed butter is also suitable for keto diets, unlike cashew butter. Both their glycemic indexes are low, which is great if you’re watching your blood sugar levels – talk to your physician if you have any concerns about your blood sugar levels spiking with these!
| Chia seed butter | Cashew butter | |
| Taste | Mild, nutty | Mild, nutty, sweet |
| Texture | Creamy, slightly crunchy | Thick, creamy |
| Allergens | None | Tree nuts |
| Vegan? | Yes | Yes |
| Paleo? | Yes | Yes (if unsweetened) |
| Keto? | Yes | No |
| Glycemic index (GI) | 30 | 1 oz cashews= 25 |
What is chia seed butter?
Chia seed butter is a creamy spread made by blending chia seeds with a couple of other ingredients – for example, the chia seed butter we’re referencing here contains milk thistle oil.
The ingredients differ from brand to brand, but are usually quite straight-forward. In fact, you can easily make chia seed butter at home! The creamy texture is complimented by a slight crunchiness, really bringing out the mild and nutty taste in a unique package!
What is cashew butter?
Cashew butter is a nut butter made by grinding roasted or raw cashew nuts into a smooth, thick, and creamy spread. Roasted cashews are usually the best choice because they have an enhanced flavor, but you can use raw cashews if you want to make cashew butter at home – you only need some salt and oils (like coconut oil), and you’re good to go!
Some brands add sugar to sweeten it, but cashew butter can fit a paleo diet if it’s unsweetened, so make sure to check the label!
Differences between chia seed butter and cashew butter
The biggest difference between chia seed butter and cashew butter is their texture.
Chia seed butter boasts creamy and slightly crunchy texture – the crunch comes from the chia seeds! Cashew butter, on the other hand, has a thick, smooth, and creamy texture.
Taste-wise, both spreads share a mildly nutty flavor, with cashew butter being a bit nuttier and sweeter.
We’ll check out their nutritional differences in just a bit!
How to use chia seed butter vs cashew butter
Chia seed butter has a unique use: you can use it as a binding agent in recipes that call for it! Otherwise, the nutty flavor profiles of both chia seed butter and cashew butter go great as ingredients in bakes, as well as mixed into smoothies and oatmeal! You can, of course, use them in the classic way of spreading them on your toast, pancakes, waffles, etc., or you can let yourself get creative and use them for dips or mixed into salads!
You can definitely use these two spreads interchangeably, and you might find that their different textures go well in different things! Their similar flavor profiles make it even easier to use them interchangeably – just be aware of the allergens!
Nutrition: Chia seed butter vs cashew butter
Chia seed butter has a great healthy fats content with 0 bad saturated fats. Plus, it has one of the highest fiber contents of all nut and seed butters, boasting 10 grams per serving! It’s low in protein, with 2 grams per serving, and has 164 calories per serving. Chia seed butter also contains omega-3 fatty acids, which are really great for heart and brain health!
Cashew butter, on the other hand, has a lot less fiber with 1 gram per serving. It has 4 grams of protein per serving, and has a great healthy fats content along with several vitamins and minerals! It is really high in carbs, with 9 net grams per serving. Cashew butter has 190 calories per serving, and sometimes has added sugar – keep an eye on the labels!
| Serving size: 2 tbsp | Chia seed butter | Cashew butter |
| Calories | 164 | 190 |
| Total fat (saturated) | 14 g (0 g) | 16 g (3 g) |
| Total carbs | 12 g | 10 g |
| Net carbs (fiber) | 2 g (10 g) | 9 g (1 g) |
| Total sugars (incl. added) | 0 g | 3 g (4 g) |
| Protein | 2 g | 4 g |
How to store chia seed butter and cashew butter
Chia seed butter and cashew butter should be stored in the fridge to help prevent them from going rancid early and prevent oil separation – give them a stir or store them upside down to further help with that!
Make sure to check the label for any specific storage instructions and best before dates, as that can change from brand-to-brand!
Chia seed butter vs cashew butter: The ultimate verdict
And here we are, the final showdown!
Chia seed butter boasts an amazing fiber content with the added benefit of having omega-3 fatty acids. Plus, it has a great taste and a unique texture!
Cashew butter, on the other hand, has a wonderful thick and creamy spread with a great flavor profile that mixes well with other things.
So, which one wins?
Both of these spreads are great, and it depends on your wants, but I recommend chia seed butter between these two, as it has a slightly better nutritional profile, greater dietary versatility, and has a flavor that mimics nut butters well!
FAQs
That depends – seed butters are better for people with nut allergies, but nut butters have that creaminess and flavor that’s hard to mimic.
Chia seed butter has a great fiber content and omega-3 fatty acids, which are a great addition to your diet! So, it can be considered a decently healthy choice.
Almond butter is considered the healthiest nut butter due to its great blend of vitamins, minerals, and healthy fats that are great for overall health!
No, cashew butter has a lot of carbs, so you shouldn’t avoid it in keto diets.
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