Looking at the world of nut and seed butters, there are a couple that really stand out – and yet, not many people know about these great spreads that are stuck in the shadows of the great peanut butters and almond butters.
One of these spreads is flaxseed butter, which is truly a wonderful and underrated spread that can really check a lot of boxes for many people – it’s allergy-free, has a great flavor, and is dietary versatile!
Now, we’re going to take a deeper look at it, as well as compare it to the more popular coconut butter – which gives you a nice coconut flavor with a tropical vibe!
Then, you’ll know exactly which spread is the better one – and which one you should pick!
Let’s jump in!
Comparing flaxseed butter vs coconut butter
Flaxseed butter is made from seeds and has no allergens, while coconut butter is made from coconuts! This gives it coconuts as an allergen, which is technically considered a tree nut, although many people with tree nut allergies can eat coconut with no issues – talk to your physician if you have concerns with that!
Both spreads can be used for vegan, paleo, and keto diets, and have low glycemic indexes – this makes them great choices if you want to keep your blood sugar levels from spiking! However, talk to your physician first!
| Flaxseed butter | Coconut butter | |
| Taste | Mild, nutty, earthy | Coconut, rich, slightly nutty |
| Texture | Thin, grainy | Thick, pasty, slightly gritty |
| Allergens | None | Coconuts* |
| Vegan? | Yes | Yes |
| Paleo? | Yes | Yes |
| Keto? | Yes | Yes |
| Glycemic index (GI) | Flaxseed=35 | Low** |
*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 flaxseed butter?
Flaxseed butter is a spread made by grinding flax seeds down into a thin and grainy spread that’s similar to almond butter in texture! It boasts a mild, nutty, and earthy flavor profile, and has no allergens in it!
You can also make flaxseed butter at home if you don’t like the store options – it’s quite easy!
What is coconut butter?
Coconut butter is made by grinding coconut meat into a delicious tropical spread. It boasts a rich and coconuty flavor, with nutty undertones, and has a thick, pasty, and slightly gritty texture – that grittiness is from bits of coconut flesh left in the spread.
Warming coconut butter up makes it thin and runny, which means you can drizzle it over things! Like flaxseed butter, you can easily make coconut butter at home!
Differences between flaxseed butter and coconut butter
The biggest differences between flaxseed butter and coconut butter are their flavors and textures.
Flaxseed butter has a mild, nutty, and earthy flavor, while coconut butter has a rich, coconut, and slightly nutty flavor profile!
Looking at their textures, flaxseed butter has a thin and grainy texture that resembles almond butter, while coconut butter has a thick, pasty, and slightly gritty texture – unless you warm it up, in which case it becomes thin and runny!
The two spreads have some differences in their nutritional profiles as well, but we’ll check those out in just a bit!
How to use flaxseed butter vs coconut butter
You can use these two in many different ways!
For example, you can mix them into your smoothies and oatmeal for flavor twists, or add them into your bakes as ingredients! Coconut butter will add that tropical vibe to your dishes, while flaxseed butter’s mild, nutty, and earthy taste pairs really well with sweet desserts!
You can, of course, use either as a spread on your toast, waffles, pancakes, etc., or drizzle them over different things – flaxseed butter has a thin consistency that is easily drizzled, while you can warm coconut butter up to make it thin as well!
Let yourself get creative – for example, coconut butter can be used in many different ways that you may not have thought of before!
Nutrition: Flaxseed butter vs coconut butter
Flaxseed butter has a great healthy fats content, and also has omega-3 fatty acids, which are great for heart and brain health. Plus, you’ll find 8 grams of protein per serving, which is awesome! Flaxseed butter also has one of the highest fiber contents out of all nut and seed butters with 9 grams of fiber per serving!
Coconut butter also has a great fiber content of 6 grams per serving, and has 2 grams of net carbs per serving – this makes both spreads great for keto diets! It unfortunately has a lot of the unhealthy saturated fats, and only 2 grams of protein per serving.
| Serving size: 2 tbsp | Flaxseed butter | Coconut butter |
| Calories | 190 | 210 |
| Total fat (saturated) | 13 g (1.5 g) | 22 g (18 g) |
| Total carbs | 9 g | 8 g |
| Net carbs (fiber) | 0 g (9 g) | 2 g (6 g) |
| Total sugars (incl. added) | 0 g | 2 g (0 g) |
| Protein | 8 g | 2 g |
How to store flaxseed butter and coconut butter
Flaxseed butter should be stored in the fridge. It’s prone to oxidation, which means that it’ll go rancid quickly if you store it at room temperature and in direct sunlight. Plus, the fridge will thicken it up a bit, making it easier to handle!
Coconut butter can be stored in your pantry at room temperature. You could store it in the fridge as well – just remember, it’ll start to get thin and runny if it gets too warm but stays thick and spreadable when it’s cool/at room temperature!
Its shelf-life varies from brand-to-brand, but coconut butter usually lasts 6-12 months before going rancid.
Flaxseed butter vs coconut butter: The ultimate verdict
So, which great spread should you choose?
Flaxseed butter has omega-3 fatty acids, which is a massive plus. It also has a great fiber and protein content, along with being completely allergen-free!
Coconut butter is also great, providing a unique taste with an awesome texture. It’s also dietary versatile, and can be used in many ways!
Looking at all the details, flaxseed butter takes the win for being a great-tasting alternative to nut butters, along with having an awesome nutritional profile!
FAQs
No. Flaxseed butter has some awesome health properties like omega-3 fatty acids, a lot of protein, and a lot of fiber, but it lacks in some vitamins and minerals.
Flaxseed is great for recovery as it has a lot of protein, healthy fats, and omega-3 fatty acids that help with lowering inflammation in the body!
You sure can! Flaxseeds aren’t nuts, and the butter has no other allergens!
Both spreads are low in carbs, and you can choose either for your keto diet!
Probably… USDA classifies coconuts as tree nuts, but most people with tree nut allergies can safely eat coconut butter – I recommend talking to your physician first!
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