Are you wanting to get into the spirit of the fall season? Well, then I got great news for you! No matter if it’s actually fall, winter, summer, or spring, pumpkin seed butter can make you feel like it’s time to buy Halloween candy and watch the leaves change color.
And not only that, it’s got some awesome nutritional properties!
Now, that’s a bit of a different vibe than coconut butter, which offers tropical bliss in its versatile spread…
These two great spreads go head-to-head in this epic showdown, with the goal of finding the best nut and seed butters out there! We’ll compare the two, talking about everything you need to know to find out: which is better?
Let’s jump in!
Comparing pumpkin seed butter vs coconut butter
Pumpkin seed butter and coconut butter share a nutty taste, although coconut butter is only slightly nutty. Pumpkin seed butter is slightly grainy, while coconut butter is slightly gritty, giving both a more textured experience.
They’re both great options for vegan, paleo, and keto diets, and pumpkin seed butter has no allergens while coconut butter has coconuts as an allergen. Both their glycemic indexes are low, which is ideal if you’re watching your blood sugar levels – make sure to talk to a physician if you have any concerns!
Depending on processing and temperature, pumpkin seed butter and coconut butter share similar textures, being either thick or thin – although coconut butter tends to be a bit more pasty.
| Pumpkin seed butter | Coconut butter | |
| Taste | Nutty, earthy, slightly sweet | Coconut, rich, slightly nutty |
| Texture | Thick or thin, slightly grainy | Thick, pasty, slightly gritty |
| Allergens | None | Coconuts* |
| Vegan? | Yes | Yes |
| Paleo? | Yes | Yes |
| Keto? | Yes | Yes |
| Glycemic index (GI) | Pumpkin seeds=25 | 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 pumpkin seed butter?
Pumpkin seed butter is made by grinding down raw or roasted pumpkin seeds into a delicious spread – roasting the seeds beforehand enhances the flavor a bit!
The spread is simple with few ingredients, only requiring some sea salt, your choice of natural oil, and your favorite pumpkin seeds!
It’s so simple that you can easily make pumpkin seed butter at home!
As mentioned, pumpkin seed butter can vary from thick to thin consistencies depending on how it’s processed, so keep an eye on the texture descriptions if you’re buying it from the store.
What is coconut butter?
Coconut butter is a slightly gritty paste made by grinding dried coconut meat. It’s usually thick and pasty, but it gets quite thin and runny when you warm it up! The grittiness comes from pieces of coconut flesh in it and adds a nice texture.
Because it’s so simple to make, you can easily make coconut butter at home, which is awesome because you can choose what ingredients go into your spread rather than trusting a store-bought version!
Differences between pumpkin seed butter and coconut butter
The biggest differences between pumpkin seed butter and coconut butter are the flavors.
Pumpkin seed butter boasts a nutty, earthy, and slightly sweet flavor while coconut butter has a rich coconut taste, with some nutty undertones.
I already mentioned their textures – they can be the same depending on how pumpkin seed butter is processed and how warm/cool the coconut butter is, but pumpkin seed is a bit grainy while coconut butter is grittier.
Pumpkin seed butter is also a seed butter, meaning there are no nuts in it. Coconut butter has coconut in it, which is technically considered a tree nut.
How to use pumpkin seed butter vs coconut butter
Get ready for some deliciousness!
You can use pumpkin seed butter and coconut butter to spread on your toast and bakes, as an ingredient in your baked creations for some unique flavor profiles, made into sauces and dips, or as a creamy addition to your smoothies.
They’re both really versatile, and you can let your imagination run wild!
Just remember, they’re very different when it comes to taste, and I usually recommend following recipes that call for the specific spread – there are many ways to use coconut butter specifically that pumpkin seed butter isn’t exactly suited for, for example.
Nutrition: Pumpkin seed butter vs coconut butter
Pumpkin seed butter takes the crown here when it comes to iron – just one serving gives about 15% of your entire daily iron value! Plus, it’s got 9 grams of protein per serving and very little carbs, making it a great choice for keto diets.
Coconut butter has a lot of fiber, containing 6 grams per serving! That brings down its net carb content to 2 grams per serving, making it a good choice for keto recipes as well. However, it has a lot of the bad saturated fats, and isn’t the best when it comes to protein content.
| Serving size: 2 tbsp | Pumpkin seed butter | Coconut butter |
| Calories | 180 | 210 |
| Total fat (saturated) | 14 g (4 g) | 22 g (18 g) |
| Total carbs | 4 g | 8 g |
| Net carbs (fiber) | 1 g (3 g) | 2 g (6 g) |
| Total sugars (incl. added) | 0 g | 2 g (0 g) |
| Protein | 9 g | 2 g |
How to store pumpkin seed butter and coconut butter
Pumpkin seed butter should ideally be stored in the refrigerator, as that’ll help it stay good for a longer time. It’ll also slow down oil separation.
Coconut butter does totally fine at room temperature, but storing it in the fridge wouldn’t hurt – it’ll keep it thick, but you can always warm it up if you want it runnier. It also tends to last 6-12 months before going rancid depending on the brand, so be sure to check the labels for any specific storing instructions and best-before dates
Pumpkin seed butter vs coconut butter: Which is better?
Well, here we are, the final showdown!
Let’s take a quick recap of the contenders: pumpkin seed butter offers a tasty spread full of protein and iron that’s also nut-free, and can easily be made at home (plus it gives you amazing fall vibes).
Coconut butter can also be made at home, and provides a coconut-y taste to many potential dishes (plus it takes your palate to Hawaii).
After looking at all the facts, I’ve come to the conclusion that pumpkin seed butter is the better choice here due to its great nutritional profile, allergy-free properties, and nutty/earthy taste.
FAQs
Absolutely! Pumpkin seed butter is made with no nuts in, making it a great substitute for many nut butters.
The USDA technically considers coconuts as tree nuts, but you’ll find many people who have tree nut allergies safely able to eat coconut butter. Please talk to your physician first if you have an allergy!
That really depends. Seed butters are perfect for people with nut allergies, but nut butters have a texture and taste that is hard to beat! It really comes down to what your preferences are and the type of allergies you have.
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