You’ve likely heard of almond butter, one of the most popular nut butters out there. But have you heard of pumpkin seed butter?
In this article, we’ll check out how pumpkin seed butter compares to almond butter, and help you decide which one of these is best for you!
Comparing pumpkin seed butter vs almond butter
Pumpkin seed butter and almond butter both have unique tastes, but they share nutty and slightly sweet elements to their flavors. They’re also both slightly grainy, and are perfect for vegan, paleo, or keto diets!
They both have a low glycemic index score, making either a great option for anyone watching their blood sugar levels.
| Pumpkin seed butter | Almond butter | |
| Taste | Nutty, earthy, slightly sweet | Nutty, rich, slightly sweet |
| Texture | Thick or thin, slightly grainy | Slightly grainy and runny (or crunchy) |
| Allergens | None | Tree nuts |
| Vegan? | Yes | Yes |
| Paleo? | Yes | Yes |
| Keto? | Yes | Yes |
| Glycemic index (GI) | Pumpkin seeds=25 | 0 |
What is pumpkin seed butter?
Pumpkin seed butter is a delicious spread made by grinding down raw or roasted pumpkin seeds.
It has very little ingredients to it, only needing some sea salt, your choice of natural oil, and, of course, pumpkin seeds! In fact, you can make pumpkin seed butter at home!
Pumpkin seed butter has a delicious nutty taste to it, and has no allergens!
What is almond butter?
This popular spread is made by blending raw or roasted almonds into a paste that boasts a rich and nutty flavor. Almond butter is a great alternative to peanut butter, and is considered to be one of the healthiest nut butters!
Almond butter’s texture ranges from smooth to crunchy depending on your preferences, but it’s always grainy and a bit sticky.
Differences between pumpkin seed butter and almond butter
The biggest differences between pumpkin seed butter and almond butter are the textures and allergens.
Pumpkin seed butter varies in texture depending on how it’s processed, which can differ from almond butter quite a bit. It can either be thick or thin, whereas almond butter tends to be sticky and runny. However, they both share a graininess in their spreads.
The allergens are also important to note, as almond butter has tree nuts as an allergen while pumpkin seed butter is completely free of anything, making it a great choice for anyone with a nut allergy!
The tastes are slightly different too, with pumpkin seed butter having an earthy tone to its nutty and slightly sweet flavor, while almond butter has more of a rich and nutty taste to it.
How to use pumpkin seed butter vs almond butter
You can use pumpkin seed butter and almond butter as spreads for your toast, as a creamy addition to your smoothies, as a dip for your sliced fruits or vegetables, as a base for dressings and sauces, or as an ingredient in your bakes!
Almond butter is especially good in this homemade almond butter banana ice cream, but can also be used to make almond body butter if you’re combating dry skin!
Nutrition: Pumpkin seed butter vs almond butter
Pumpkin seed butter is an absolutely great source of iron – just one serving gives about 15% of your entire daily iron value! It’s also full of protein with very few carbs, which is great for any keto recipes.
Almond butter is also an extremely strong choice nutritionally. It boasts a high amount of healthy fats, vitamin E, fiber, and protein, plus it works for vegan, paleo, and keto diets as well – it’s hailed as one of the healthiest nut butters for a reason!
| Serving size: 2 tbsp | Pumpkin seed butter | Almond butter |
| Calories | 180 | 190 |
| Total fat (saturated) | 14 g (4 g) | 17 g (2 g) |
| Total carbs | 4 g | 7 g |
| Net carbs (fiber) | 1 g (3 g) | 3 g (4 g) |
| Total sugars (incl. added) | 0 g | 1 g (0 g) |
| Protein | 9 g | 7 g |
How to store pumpkin seed butter and almond butter
It’s recommended to store pumpkin seed butter and almond butter in the refrigerator, as the cool, dark place will stop them from going rancid too early. The fridge will also help slow oil separation from happening and thicken these two spreads up a little.
Nut butters generally last 2-3 months after opening, but you should check their labels for any specific storing instructions and best-before dates to be safe!
Pumpkin seed butter vs almond butter: The ultimate verdict
Pumpkin seed butter is an iron and protein-packed nut-free alternative to nut butters, but it deserves attention as more than just a substitute.
However, almond butter is extremely popular for a reason. It has a strong nutritional profile and a taste that’s hard to beat. Plus, there are a ton of different recipes out there specifically made for it, making it an easy spread to create dishes with.
All things considered, both are good choices, but almond butter is my recommendation for its taste, versatility, nutritional profile, plus its widespread availability in stores.
FAQs
You sure can! Pumpkin seed butter has no nuts in it, making it a great substitute for almond butter.
Yes and no. Seed butters are good for people with nut allergies, while nut butters have a texture and taste that is hard to beat! It really comes down to your preferences and allergies.
Yes, almond butter is said to be one of the healthiest nut butters around! It has an awesome blend of protein, healthy fats, vitamins, and minerals that is great for your overall health!
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