We have a lot of pine trees around where I’m from – but did you know that their pine cones contain the ingredients to a delicious nut butter?
Pine nut butter is a delicious and unique spread that you may have never heard of! It’s tasty, has a great texture, and has an interesting nutritional profile that we’ll check out later!
We’ve also got coconut butter, which you’ve likely heard of. It’s the perfect way to add a piece of Hawaii into your dishes, giving a tropical coconut flavor twist that’s sure to make itself useful in many unique ways!
As great as both of these spreads are, we’re going to have to decide on which one is better! Now, that’s a tough choice, and we’ll have to lift a magnifying glass up to each of them, checking out their nutritional profiles, flavors, allergens, dietary versatility, and much more!
So, get comfortable and get ready to see: is pine nut butter or coconut butter better?
Comparing pine nut butter vs coconut butter
Pine nut butter has tree nuts as an allergen, while coconut butter has coconuts as one – coconuts are technically considered tree nuts, but a lot of people with tree nut allergies can actually eat them with no problems, so I recommend talking to your physician! They both share versatility in vegan and paleo diets, while coconut butter is also suitable for keto diets!
Both spreads have a low glycemic index, so pick either if you don’t want your blood sugar levels spiking – talk to your physician if you have any worries with that!
| Pine nut butter | Coconut butter | |
| Taste | Rich, buttery, slightly sweet | Coconut, rich, slightly nutty |
| Texture | Smooth & creamy (or crunchy) | Thick, pasty, slightly gritty |
| Allergens | Tree nuts | Coconuts* |
| Vegan? | Yes | Yes |
| Paleo? | Yes | Yes |
| Keto? | No | Yes |
| Glycemic index (GI) | Pine nuts=15 | 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 pine nut butter?
Pine nut butter is a delicious spread made from the small and edible seeds called pine nuts, which come from the cones of specific pine tree species. These seeds are classified as tree nuts, and you can find many types of pine nut butter that they’re used in.
The pine nuts are usually roasted before they’re ground down, which enhances their flavor, and it’s a creamy spread that can be smooth or crunchy depending on your preferences – much like peanut butter!
What is coconut butter?
Coconut butter is made by grinding down coconut meat into a thick, pasty, and slightly gritty spread, which has a rich coconut taste with nutty undertones that gives a tropical vibe!
The grittiness is actually because there are little bits of coconut flesh in the spread, which adds a special touch. You can also warm it up to make it thin and runny, which is perfect for drizzling!
If you want, you can easily make coconut butter at home!
Differences between pine nut butter and coconut butter
The biggest differences between pine nut butter and coconut butter are their flavors and textures.
Pine nut butter boasts a rich, nutty, buttery, and slightly sweet taste that represents the unique taste of pine nuts. Coconut butter has a rich coconut taste, and boasts slightly nutty undertones.
Texture-wise, pine nut butter is creamy with either a smooth or crunchy texture depending on what you buy, while coconut butter is thick, pasty, and slightly gritty until you warm it up – it then becomes thin and runny.
How to use pine nut butter vs coconut butter
Pine nut butter and coconut butter are both very versatile and can be used in many ways!
Either spread works great on your toast, pancakes, bakes, waffles, etc., and their unique flavors can be used as ingredients in your bakes! Adding them to your oatmeal and smoothies adds a nice twist, and dipping fruits and vegetables into them makes for a nice snack!
You can also warm coconut butter up to make it thin and runny, which is perfect for drizzling over different things!
You can use these interchangeably, but just remember that they have differing flavor profiles and textures, which will affect whatever you pair it with in different ways.
Nutrition: Pine nut butter vs coconut butter
Pine nut butter has a great amount of healthy fats, and is also an awesome source of iron with about 10% of your daily value in each serving! It also has 4 grams of protein per serving, and a tiny bit of sugar. It also has very little fiber, and is high in oxalate – this can be a contributor to kidney stones in some people, so be sure to keep it in moderation!
Coconut butter has just 2 grams of protein per serving, but has an awesome 6 grams of fiber! It also boasts just 2 grams of net carbs per serving, which is perfect for keto diets. Unfortunately, it has a lot of unhealthy saturated fats, so try to keep it in moderation as well!
| Serving size: 2 tbsp | Pine nut butter | Coconut butter |
| Calories | 190 | 210 |
| Total fat (saturated) | 19 g (1.5 g) | 22 g (18 g) |
| Total carbs | 4 g | 8 g |
| Net carbs (fiber) | 4 g (<1 g) | 2 g (6 g) |
| Total sugars (incl. added) | <1 g (0 g) | 2 g (0 g) |
| Protein | 4 g | 2 g |
How to store pine nut butter and coconut butter
Pine nut butter and coconut butter are both fine at room temperature, so you can store them in the pantry – a cool, dark place is best, and you can definitely put them in the fridge!
Most nut butters last 2-3 months after opening, and coconut butter usually lasts around 6-12 months before going rancid, but that can vary from brand-to-brand – so check the labels for both here!
Pine nut butter vs coconut butter: Which is better?
Both spreads are great, but which one should you choose?
Pine nut butter is a very unique spread with a great flavor and an interesting texture, and it has a lot of value in the kitchen. It also has a solid iron content, along with a lot of healthy fats – just keep its oxalate content in mind.
Coconut butter is also great with a wonderful flavor profile and a unique texture that can give you a spreadable paste or a drizz-able experience, allowing its delicious taste to be added in many different ways! The saturated fat content is something to keep in mind, however.
Both spreads are great and tasty, but pine nut butter takes the win for its great iron source, healthy fats, rich and buttery flavor, and awesome texture.
FAQs
Almond butter is the healthiest nut butter, containing a great mix of vitamins, minerals, and healthy fats that are all really good for overall health!
Coconut butter is a bit lower in carbs than pine nut butter, making pine nut butter just barely unsuitable for keto diets.
You might be able to. The USDA classifies coconuts as tree nuts, but many people with tree nut allergies can eat coconut butter and other coconut products with no issues. I recommend talking to your physician first!
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