Pecan butter is a great choice from the long list of nut butters out there, while sunbutter has quickly become an effective nut-free substitute to peanut butter.
But which one of these is better?
We’ll explore that question in this article, looking at the differences and similarities between the two so that you can make the best choice!
Comparing pecan butter vs sunbutter
Pecan butter | Sunbutter | |
Taste | Rich, buttery, slightly sweet | Intense, earthy, roasted |
Texture | Smooth, creamy | Smooth, creamy |
Allergens | Tree nuts | None |
Vegan? | Yes | Yes |
Paleo? | Yes | Yes (if unsweetened) |
Keto? | No | No |
Glycemic index (GI) | Pecans=10 | Sunflower seed=35 |
What is pecan butter?
Pecan butter is made by blending roasted or toasted pecans (it’s more flavorful than raw pecans) into a creamy spread with a smooth texture.
Most pecan butters have no added preservatives, making pecans the only real ingredient you need to make pecan butter at home!
What is sunbutter?
Sunbutter, also called sunflower butter, is a popular alternative to nut butter due to its allergy-friendliness. It’s typically made by turning sunflower seeds into a paste and adding small amounts of salt – there are no nuts, sesame, peanuts, or other common food allergens added!
And, it’s actually pretty easy to make sunbutter at home!
Differences between pecan butter and sunbutter
Pecan butter and sunbutter are fairly similar in texture, giving a smooth, creamy consistency. However, pecan butter has a more rich, buttery, and slightly sweeter flavor than sunbutter, which boasts an earthy taste with a mix of subtle nuttiness.
The ingredients are also different, with sunbutter being made from sunflower seeds and pecan butter being made from pecans.
Sunbutter has no allergens, while pecan butter does: tree nuts.
How to use pecan butter vs sunbutter
Pecan butter’s rich, subtly sweet, and buttery flavor goes great as a spread – especially on things like waffles and pancakes! It also works awesome as a base for salad dressings or in marinades for meat, offering a deliciously rich and nutty twist!
Sunbutter provides a welcoming creamy addition to your smoothies or dips, offering a healthy and earthy experience to your meal! It’s also a great alternative to peanut butter in your sandwiches, giving a roasted taste to the classic PB&J.
Nutrition: Pecan butter vs sunbutter
Pecan butter and sunbutter are very comparable on paper, with both having an equal amount of calories, carbs, and fiber. They’re both fairly fatty, but are low in the bad saturated fats.
Sunbutter is higher in protein, and is filled with vitamin E and magnesium. Pecan butter, on the other hand, has 0 grams of sugar per serving!
Keep an eye on the calories when using either of these, as they’re fairly high!
Serving size: 2 tbsp | Pecan butter | Sunbutter |
Calories | 200 | 200 |
Total fat (saturated) | 18 g (2 g) | 17 g (2 g) |
Total carbs | 6 g | 6 g |
Net carbs (fiber) | 4 g (~2 g) | 4 g (2 g) |
Total sugars (incl. added) | 0 g | 3 g (3 g) |
Protein | 2 g | 7 g |
How to store pecan butter and sunbutter
Pecan butter is sensitive to light and heat, especially the natural stuff. Store it in a cool, dark place – preferably the fridge. This will help it stay good for longer and help it not separate with the oil (just stir it if that happens).
Sunbutter does fine at room temperature – also give it a stir if oil separation happens. But if you want to thicken it up a bit, just toss it into the fridge!
Check the labels for specific instructions and best-before dates, although these will probably last you a couple months if stored correctly.
Pecan butter vs sunbutter: Which is better
These are both great options, so I’d say use sunbutter if you can’t have nuts, but use either one if you have the choice. They both offer a creamy, delicious experience with pecan butter having a more buttery and slightly nutty flavor, and sunbutter offering an earthy, roasted taste experience.
FAQs
Yes, sunbutter is made from sunflower seeds and has no added nuts in it, making it a great choice if you have a tree nut allergy!
Pecan butter has a nice mix of monounsaturated fats, minerals, and vitamins, which are all great for overall well-being. However, it’s high in calories, so be sure to enjoy it in moderation just like all nut butters.
Sunbutter does fine at room temperature, but try to keep it in a dark place (like the pantry). If you want a thicker consistency, throw it into the fridge!
Leave a Comment