Are you feeling tropical but can’t hop on a flight to Hawaii at the moment? No worries, coconut butter brings a taste of Hawaii to you! This tasty spread will bring your taste buds to the beaches of Maui, and surf delicious cookbooks with you to create some truly yummy creations!
Sunbutter, on the other hand, is a tried-and-true nut butter substitute, boasting zero allergens and a smooth, creamy texture that rivals even the best nut butters!
But, in this article, only one of these spreads can be king – which one will it be?
We’ll dive into the different characteristics of each, comparing coconut butter and sunbutter to figure out which one takes the crown!
Comparing coconut butter vs sunbutter
Coconut butter and sunbutter are quite different, but they have a couple similarities. For one, they’re both suited for vegan and paleo diets – assuming that the sunbutter is unsweetened. Coconut butter, however, is also suited for the keto diet given its nutritional profile.
There’s no clear data on what the glycemic index of coconut butter is, but it’s suspected to be low considering that it’s made from the flesh of coconuts. This makes both coconut butter and sunbutter low on the scale, which is good for anyone worried about their blood sugars spiking – make sure to talk to your physician if you have any concerns!
| Coconut butter | Sunbutter | |
| Taste | Coconut, rich, slightly nutty | Intense, earthy, roasted |
| Texture | Thick, pasty, slightly gritty | Smooth, creamy |
| Allergens | Coconuts* | None |
| Vegan? | Yes | Yes |
| Paleo? | Yes | Yes (if unsweetened) |
| Keto? | Yes | No |
| Glycemic index (GI) | Low** | Sunflower seed=35 |
*The USDA considers coconuts as tree nuts, but many people with tree nut allergies can safely consume coconut products.
**Coconut butter is made from the flesh of coconuts, which have a glycemic index of 45, classifying it as a low GI food. Although there isn’t clear data on the GI of coconut butter, we would assume it’s the same, or very similar, to coconuts.
What is coconut butter?
Coconut butter is made from dried coconut meat, which is ground into a thick paste.
It tends to be a bit gritty due to the pieces of coconut flesh in it, and is solid and spreadable at room temperature. However, you can warm it up to make it thin and runny.
Plus, you can make coconut butter at home if you don’t want the store-bought ones!
What is sunbutter?
Sunbutter is made by grinding roasted sunflower seeds into a creamy and smooth spread. It’s also called sunflower butter, and the only other ingredient it has is a pinch of salt – you can easily make sunbutter at home!
It has no nuts or other common food allergens, making it a popular nut-free alternative to spreads like peanut butter and almond butter!
Differences between coconut butter and sunbutter
The biggest differences between coconut butter and sunbutter are their taste and texture.
In fact, they differ quite a bit! Coconut butter has a gritty texture from the bits of coconut flesh in it, and is thick and pasty unless warmed up – it then becomes runny and thin! Sunbutter is smooth and creamy, quite similar to traditional peanut butter.
Looking at taste, coconut butter has a very rich and coconut-y taste, with a slightly nutty tone to it. Sunbutter, on the other hand, has an earthy flavor with a roasted tone to it – quite different from coconut butter!
How to use coconut butter vs sunbutter
Although they’re quite different in texture and taste, coconut butter and sunbutter can be used in the same ways – this versatility and interchangeability means you can explore some different flavor profiles within the same dish just by using one or the other!
They’re great for adding as an ingredient in your smoothies, mixing into your oatmeal, adding a tasty twist to your bakes, or simply spreading onto your toast and pancakes!
Depending on what your taste preferences are, coconut butter adds a little tropical vibe to many different dishes, while sunbutter gives an earthy feeling to your creations!
Nutrition: Coconut butter vs sunbutter
Coconut butter is very high in saturated fat – 18 grams per serving! This isn’t the good type of fat, so you might want to keep that in consideration. Sunbutter, on the other hand, has only 2 grams of saturated fat, and a lot more of the healthier unsaturated fat.
Coconut butter has a good fiber content, and only 2 grams of net carbs per serving, making it good for keto recipes. Sunbutter has a better protein content, however, and tends to have more sugar in it – a lot of brands will add sugar to enhance the flavor.
Sunbutter also contains vitamin E and magnesium, which are good for overall health!
| Serving size: 2 tbsp | Coconut butter | Sunbutter |
| Calories | 210 | 200 |
| Total fat (saturated) | 22 g (18 g) | 17 g (2 g) |
| Total carbs | 8 g | 6 g |
| Net carbs (fiber) | 2 g (6 g) | 4 g (2 g) |
| Total sugars (incl. added) | 2 g (0 g) | 3 g (3 g) |
| Protein | 2 g | 7 g |
How to store coconut butter and sunbutter
Coconut butter and sunbutter are fine at room temperature, so you’re good-to-go throwing them into your cupboard or pantry after opening them. However, the best-before dates can vary from brand-to-brand, with coconut butter generally lasting 6-12 months before going rancid. Sunbutter also varies depending on the brand, so make sure to check the labels for best-before dates and any specific storage instructions!
Coconut butter vs sunbutter: Which is better
Both these butters offer unique advantages and disadvantages over the other, and a lot of it comes down to personal preference.
Coconut butter offers a delicious taste, with the coconut flavor being quite different from the earthy and roasted flavor of sunbutter. The nutritional profile is also very different between the two, with coconut butter having a high saturated fat content, high fiber, low carbs, and low sugar, and sunbutter being a good source of vitamin E, magnesium, healthy fats, and protein.
When it comes down to picking just one, I recommend sunbutter for its more versatile flavor, smooth and creamy texture, and better nutritional profile.
That being said, try both out and see which one you prefer!
FAQs
Coconut butter is made from ground up coconut meat, and coconut oil is made by extracting the oil from this meat. That makes coconut butter have a stronger coconut taste than the oil!
The USDA considers coconuts as tree nuts, technically speaking, but many people who have a tree nut allergy can safely eat coconut butter – make sure to check with your doctor first!
Yes, sunbutter has no nuts in it so you can enjoy it safely!
That depends on your preferences and allergy needs. Alternatives like coconut butter and sunbutter offer nut-free spreads, but nut butters have a creaminess and taste that are hard to compete with.
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