Flaxseed butter is one of those spreads that I think many more people should try – it’s tasty, nut-free, nutritious, and a wonderful alternative to nut butters!
Now, as great and underrated as flaxseed butter is, cashew butter is just as great and underrated! It’s one of those nut butters that people tend to overlook, which is a shame because it has that thick and creamy spread that’s so sought-after. Plus, it’s been suggested that cashews help maintain heart health and promote weight loss!
Obviously both of these spreads sound great, but what if you could only choose one?
Well, we’ll compare these two in their tastes, culinary uses, textures, and more to really understand how they differ. That way, you’ll know exactly which one is best for you!
Let’s jump in!
Comparing flaxseed butter vs cashew butter
Flaxseed butter is made from seeds with no allergens, while cashew butter is made from, well, cashews, which gives it tree nuts as an allergen. They both have similar tastes with some slight differences, sharing a mild and nutty flavor profile.
Both are dietary versatile, with flaxseed being an absolute powerhouse here – you can use it for keto, paleo, and vegan diets, while cashew butter is good for vegan and paleo (if unsweetened) diets, but not keto. They also each have low glycemic index scores, meaning that your blood sugar levels won’t spike with them – talk to your physician if you have any concerns there!
| Flaxseed butter | Cashew butter | |
| Taste | Mild, nutty, earthy | Mild, nutty, sweet |
| Texture | Thin, grainy | Thick, creamy |
| Allergens | None | Tree nuts |
| Vegan? | Yes | Yes |
| Paleo? | Yes | Yes (if unsweetened) |
| Keto? | Yes | No |
| Glycemic index (GI) | Flaxseed=35 | 1 oz cashews= 25 |
What is flaxseed butter?
Flaxseed butter is simply made by grinding flax seeds down into a delicious spread – and it has no allergens in it! The resulting texture is quite similar to almond butter, being thin and grainy. It boasts a mild, nutty, and earthy taste.
If you don’t like store-bought spreads, you can easily make flaxseed butter at home!
What is cashew butter?
Cashew butter is also a simple spread made by grinding roasted or raw cashew nuts into a thick and creamy paste.
Roasting the cashew nuts brings out more flavor, but you can also use raw ones if you’re making cashew butter at home and don’t want to go through the trouble – although, I do recommend it for the enhanced flavor!
Keep an eye out for brands adding extra sugar for the taste, as that’ll take away its paleo-friendliness – and we don’t like added refined sugar!
Differences between flaxseed butter and cashew butter
The biggest difference between flaxseed butter and cashew butter is their texture, with some differences in taste as well.
Flaxseed butter has a thin and grainy texture that’s similar to almond butter, while cashew butter has that ideal nut butter texture of a thick and creamy consistency.
Taste-wise, both share a mild and nutty flavor profile, but flaxseed butter has an earthy tone to it while cashew butter has sweeter undertones.
They have some differences in their nutritional profiles too, and we’ll check those out in just a bit!
How to use flaxseed butter vs cashew butter
These two are really versatile!
Since they’re both mild in taste, they mix really well with things without overpowering other ingredients. Enjoy them as a spread on your toast, bakes, pancakes, waffles, and anything else you’d like to add a nutty taste too. Or, you could mix them into your oatmeal and smoothies, or even use them as ingredients for baking things like muffins and cookies!
The earthy tone of flaxseed butter does really well when combined with sweet desserts, while cashew butter’s sweet taste can add some nice tones to savory bakes.
Flaxseed butter can also easily be drizzled with its thin texture!
Nutrition: Flaxseed butter vs cashew butter
Flaxseed butter is really great for having a solid source of omega-3 fatty acids, which are awesome for heart and brain health. You’ll also find 8 grams of protein per serving, which keeps up with the best nut butters. Plus, it has one of the highest fiber contents out of all nut and seed butters, boasting 9 grams of fiber per serving! That brings the net carbs down to 0 grams per serving, making it ideal for keto recipes.
Cashew butter, on the other hand, is a good source of vitamins and minerals, with a lot of healthy unsaturated fats that are good for maintaining healthy cholesterol levels. It has a low fiber content, and a high carb content as well with 9 grams of net carbs per serving. Cashew butter boasts 4 grams of protein, but tends to have added sugar – keep an eye on the labels before buying!
| Serving size: 2 tbsp | Flaxseed butter | Cashew butter |
| Calories | 190 | 190 |
| Total fat (saturated) | 13 g (1.5 g) | 16 g (3 g) |
| Total carbs | 9 g | 10 g |
| Net carbs (fiber) | 0 g (9 g) | 9 g (1 g) |
| Total sugars (incl. added) | 0 g | 3 g (4 g) |
| Protein | 8 g | 4 g |
How to store flaxseed butter and cashew butter
Flaxseed butter should be stored in the fridge because it is prone to oxidation. That means it can go rancid quickly if it’s not stored properly – the fridge will also thicken it up a little if you want that!
Cashew butter should also be stored in the fridge because it doesn’t have any added oils or preservatives – especially in homemade or the natural kinds. The fridge will also slow down oil separation – give it a stir before storing to further help with that!
Flaxseed butter vs cashew butter: The ultimate verdict
So, which one should you choose?
Well, flaxseed butter has omega-3 fatty acids, which are absolutely great. It also has a solid protein content, all while being nut-free!.
On the other hand, cashew butter has that classic thick and creamy texture that the best nut butters boast, while providing some awesome healthy fats in it.
I’ll be honest, I tend to prefer cashew butter here, but I have to give the overall win to flaxseed butter for having a great nutritional profile, a delicious taste that blends well with many things, and a greater dietary versatility while being nut-free.
FAQs
Not quite. Flaxseed butter has awesome health benefits like omega-3 fatty acids, a lot of protein, and a ton of fiber.
Flaxseed has a lot of protein, healthy fats, and omega-3 fatty acids that help with lowering inflammation in the body – perfect for recovery in bodybuilding!
Yes you can! Flaxseeds aren’t nuts, and there are no other allergens in flaxseed butter so it’s a great choice!
Cashew butter offers some great nutritional benefits like vitamins, minerals, and healthy fats, but it also has a high carb content, low fiber, and low protein, with extra sugar in some brands.
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