Ever wondered which nut or seed butter you should go for? Well, we’ve all been there, which is why we’re going to put granola butter and sunbutter head-to-head to make that choice a little easier!
Let’s compare these spreads and get to the bottom of which one is better!
Comparing granola butter vs sunbutter
Granola butter and sunbutter are both creamy spreads, but granola butter is grainier than sunbutter’s smooth consistency. They share a roasted taste, and are both ideal for vegan diets – although neither are good for keto diets or paleo diets (except for unsweetened sunbutter).
Sunbutter is also in the low range of glycemic index scores, whereas granola butter tends to be in the medium range due to the sweeteners that are often added.
| Granola butter | Sunbutter | |
| Taste | Toasty, roasted (like granola or a graham cracker) | Intense, earthy, roasted |
| Texture | Creamy, slightly grainy | Smooth, creamy |
| Allergens | Tree nuts (coconut) | None |
| Vegan? | Yes | Yes |
| Paleo? | No | Yes (if unsweetened) |
| Keto? | No | No |
| Glycemic index (GI) | Unknown; likely medium due to added sugar | Sunflower seed=35 |
What is granola butter?
Granola butter is basically your favorite granola turned into a creamy spread! It sounds like it would be a little tricky to make on your own, but you can easily make granola butter at home through a blending process of nuts, rolled oats, honey, spices, and a couple more simple ingredients!
What is sunbutter?
Sunbutter, sometimes called sunflower butter, is made by grinding roasted sunflower seeds into a paste and adding a pinch of salt to create a smooth and creamy spread. It’s so easy that you can make this delicious spread at home!
The nut-free, creamy, and smooth characteristics of sunbutter make it a good alternative to peanut butter – plus, there are no other common food allergens added, making it an allergy-free spread for everyone!
Differences between granola butter and sunbutter
The biggest differences between granola butter and sunbutter are the flavor and texture.
Granola butter is made with a variety of ingredients, so the taste and texture can vary slightly between different recipes/brands. However, it generally boasts a nutty, roasted, and slightly sweet flavor with hints of spices – like any dried spices you used in a recipe! It’s also grainy due to the rolled oats in it.
Sunbutter has a more earthy flavor to it, with a smooth and creamy texture that’s similar to traditional peanut butter.
Keep in mind that granola butter can have things like coconut oil in it, so talk to your doctor first if you have any nut or gluten sensitivities!
How to use granola butter vs sunbutter
Granola butter and sunbutter are both great as a spread on your toast, mixed into your smoothies, added to your oatmeal, or used as an ingredient in your bakes. You can also use either of them as a dip for sliced apples or other fruits and vegetables.
If you want to get a little fancier, you can use either as a base for sauces or mix them into your pasta for a nutty addition!
Nutrition: Granola butter vs sunbutter
Nutrition is a little tricky with granola butter since the ingredients used in one recipe can vary from another recipe. However, granola butter generally tends to be lower in calories than sunbutter, and sits pretty high in carbs. The sweeteners added mean there’s a decent amount of sugar, which is similar to sunbutter…
Sunbutter can also be high in sugar depending on the brand – some will add sugar to enhance the flavor. Otherwise, sunbutter is a source of healthy fats, fiber, vitamin E, and protein!
| Serving size: 2 tbsp | Granola butter | Sunbutter |
| Calories | 170 | 200 |
| Total fat (saturated) | 12 g (4 g) | 17 g (2 g) |
| Total carbs | 14 g | 6 g |
| Net carbs (fiber) | 13 g (1 g) | 4 g (2 g) |
| Total sugars (incl. added) | 4 g (4 g) | 3 g (3 g) |
| Protein | 3 g | 7 g |
How to store granola butter and sunbutter
Granola butter is better stored in the fridge since it’s prone to oil separation. It’ll also extend its shelf-life, thicken it up a bit, and help keep its texture.
Sunbutter has no real issues in room temperature – but putting it in the fridge wouldn’t hurt! In fact, it might extend its shelf-life.
If you get these from the store, make sure to check the labels for any specific storage instructions and best-before dates!
Granola butter vs sunbutter: Which is better?
It’s a little tricky to declare a clear winner since these two are quite different.
However, granola butter is higher in sugar and carbs, and tends to have an inconsistent nutritional profile due to the variety in ingredients. This can make it a bit tricky to track for calories and macros, if that’s something you care about.
Sunbutter can also have a high sugar value depending on what product you buy – however, the smooth and creamy texture similar to traditional peanut butter, low GI, ease of making it at home, and taste are great, which is why I recommend sunbutter as the spread to choose between these two!
FAQs
Granola butter is usually creamy with a grainy texture, but you can easily make crunchy granola butter by adding some bigger chunks of nuts in your recipe.
No, granola butter is not keto friendly. It has a very high carb content with low protein, making it a poor option for the keto diet.
No. Sunbutter has its own unique taste, boasting an earthy and roasted flavor that goes great with many dishes or as a spread.
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