If you’ve been trying to get away from nut butters, or just want to try something new, soy nut butter could be your ticket away from nut butter town. But, do you know the benefits that almond butter has, or the reasons that you should consider staying in town a little longer?
Well, whatever your reasons are for looking at either of these spreads, we’ll help you decide which one you should ultimately spring for. Putting them side-by-side, we’ll compare everything about them, including taste, texture, culinary uses, versatility, storage, and more!
By the end of this article, you’ll know which one is the best: soy nut butter, or almond butter…?
Comparing soy nut butter vs almond butter
Soy nut butter and almond butter have very different tastes and textures (more on those later), but they do share a place in vegan diets. Almond butter is also good to go for paleo and keto diets, unlike soy nut butter.
Almond butter’s glycemic index (GI) is also low, and soy nut butter’s GI is suspected to be low as well considering the scores of its ingredients. That being said, make sure to talk to your doctor before trying soy nut butter if you’re worried about your blood sugar spiking!
| Soy nut butter | Almond butter | |
| Taste | Somewhat stale, slightly sweet | Nutty, rich, slightly sweet |
| Texture | Thick, creamy | Slightly grainy and runny (or crunchy) |
| Allergens | Soy | Tree nuts |
| Vegan? | Yes | Yes |
| Paleo? | No | Yes |
| Keto? | No | Yes |
| Glycemic index (GI) | Unknown; likely low | 0 |
What is soy nut butter?
It turns out that soy nut butter isn’t made from nuts at all. Actually, it’s made by grinding either roasted or unroasted soybeans and soybean oil into a thick and creamy spread!
Roasted soybeans are often used to enhance the flavor, but some soy nut butter brands will take it a step further and add different oils – like palm oil – and sugar to enhance the flavor even more.
What is almond butter?
Almond butter is made by blending roasted almonds into a rich, creamy, nutty, and smooth spread.
It ranges from smooth to crunchy, coming in several different textures based on your preferences. It’s generally always a bit grainy, with a runny and sticky consistency.
Almond butter is a popular substitute for peanut butter, and is often accepted as one of the healthiest nut butter options!
Differences between soy nut butter and almond butter
The biggest differences between soy nut butter and almond butter are their flavor, texture, and allergens.
Soy nut butter has a stale, slightly sweet taste with a thick and creamy texture. Almond butter, on the other hand, has a nutty, rich, slightly sweet flavor with a runny and oily texture – it’s perfect for drizzling! It also has a more grainy texture than soy nut butter due to the blended almonds in it.
Besides the taste and texture, these two also differ in their ingredients and allergens. Soy nut butter is made from soybeans, meaning you should be careful if you have a soy allergy. Almond butter is made from almonds, so stay away if you have a tree nut allergy!
How to use soy nut butter vs almond butter
Soy nut butter and almond butter are both very similar when it comes to how you can use them. Although the textures and tastes are different and will affect the flavors and consistencies to whatever dish you’re adding them to, you can use them in many of the same ways.
For example, you can use both of them as a spread on bread, using them as ingredients in bakes, creating dips and sauces with them, adding them to your smoothies, or mixing them into your pasta!
I personally like mixing my almond butter into my oatmeal, or adding it to my smoothie for a nutty twist!
Nutrition: soy nut butter vs almond butter
As mentioned, almond butter is widely accepted as one of the healthier options for nut butters, with a strong amount of unsaturated fats, fiber, and protein. It’s also a source of vitamin E, putting points on the board for overall health.
Soy nut butter is a good source of protein as well, but has more carbs, sugar, and saturated fats. A lot of brands will add some sugar to help out with the taste, so be sure to always check the label!
Both options here are calorie-dense, so exercise moderation with them!
| Serving size: 2 tbsp | Soy nut butter | Almond butter |
| Calories | 200 | 190 |
| Total fat (saturated) | 15 g (3 g) | 17 g (2 g) |
| Total carbs | 8 g | 7 g |
| Net carbs (fiber) | 6 g (2 g) | 3 g (4 g) |
| Total sugars (incl. added) | 4 (2) g | 1 g (0 g) |
| Protein | 7 g | 7 g |
How to store soy nut butter and almond
Both soy nut butter and almond butter should be stored in the fridge to keep them from going rancid. Plus, it’ll help prevent oil separation, although that will still likely happen – especially with natural almond butter! Just give them a stir when that happens.
Storage instructions can change depending on the brand, so make sure to check the label for any specific instructions and best-before dates.
Soy nut butter vs almond butter: The ultimate verdict
Soy nut butter is a good substitute for nut butters if you have a tree nut allergy, with a similar texture to peanut butter – much thicker than almond butter!
That being said, the rich, nutty flavor of almond butter and the great nutritional profile makes it a very attractive choice, and the runny texture can be thickened up in the fridge if that bothers you. I would say that if you don’t have a nut allergy, almond butter edges out soy nut butter here!
FAQs
Soy nut butter is a plant-based butter with healthy fats and some vitamins. It could be a healthy option, although almond butter has a better nutritional profile.
Almond butter is generally said to be one of the healthiest nut butters, since it has a great blend of vitamins, healthy fats, and minerals – plus, it has low levels of saturated fats.
Although the consistencies are different, you can use soy nut butter for most things that you would use almond butter for. Just remember, the differing tastes and consistencies can change your dish, so be aware of that!
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