There’s a crowd that absolutely loves their soy products, with soy nut butter being one of their go-to spreads as a replacement to nut butters. However, it definitely makes a case for itself, and it might be worth checking it out even if you haven’t been into soy products…
Now, that being said, we’ll directly compare it to an awesome nut butter: cashew butter. This nutty spread has a thick and creamy texture that is absolutely amazing, and is a great representative to several of the best characteristics that nut butters have to offer.
We’ll take a close look at each of these spreads, looking at their culinary uses, dietary versatility, flavor profiles, and more, all while setting them against one another so they compete for your attention!
So, let’s take a look and see: is soy nut butter or cashew nut butter better?
Let’s jump in!
Comparing soy nut butter vs cashew butter
Soy nut butter isn’t made from nuts, but has soy as an allergen. Cashew butter is made from nuts, giving it tree nuts as an allergen! Both spreads share a thick and creamy texture, although cashew butter tends to be a little thicker. They also share the versatility of being suitable for vegan diets, while cashew butter is also good for paleo diets (as long as it’s unsweetened). Neither spread will fit your keto diet, unfortunately.
We don’t have a concrete glycemic index for soy nut butter, but it’s likely low. Cashew butter has a known low glycemic index, which makes either of these a good choice if you don’t want your blood sugar levels spiking – talk to your physician first if you have any concerns with that!
| Soy nut butter | Cashew butter | |
| Taste | Somewhat stale, slightly sweet | Mild, nutty, sweet |
| Texture | Thick, creamy | Thick, creamy |
| Allergens | Soy | Tree nuts |
| Vegan? | Yes | Yes |
| Paleo? | No | Yes (if unsweetened) |
| Keto? | No | No |
| Glycemic index (GI) | Unknown; likely low | 1 oz cashews= 25 |
What is soy nut butter?
Soy nut butter is a thick and creamy spread made by grinding either roasted or unroasted soybeans down. It also includes soybean oil in the mix, making it a completely nut-free spread!
Roasting the soybeans brings out some extra flavor, but some brands will add palm oil and sugar to further enhance the taste, so check the label if you don’t want those things.
What is cashew butter?
Cashew butter is also a thick and creamy spread, and is made by grinding roasted or raw cashew nuts into a smooth paste. You can easily make cashew butter at home, as the only other ingredients are salt and oils (like coconut oil) to enhance the taste and texture.
Cashew butter can fit a paleo diet as long as it’s unsweetened, and some brands add extra sugar – so it’s important to look at the label before you buy it!
Differences between soy nut butter and cashew butter
The biggest difference between soy nut butter and cashew butter is their flavor.
Soy nut butter boasts a unique stale and slightly sweet flavor, while cashew butter has mildly nutty and slightly sweet taste to it.
Their textures are both thick and creamy, with cashew butter usually being a little thicker. Otherwise, they’re quite similar in this regard!
They do have nutritional differences, which we’ll take a look at in just a bit!
How to use soy nut butter vs cashew butter
Although they have different flavor profiles, soy nut butter and cashew butter can be used in basically all the same ways!
Either can be enjoyed as a spread on toast, pancakes, waffles, bakes, etc., or you can mix them into your smoothies and oatmeal for an extra flavor twist! You can even use them as ingredients in your bakes, lending their unique flavor profiles to your creations!
You can feel free to use soy nut butter and cashew butter interchangeably, just remember their different allergens and flavor profiles!
Nutrition: Soy nut butter vs cashew butter
Soy nut butter is a solid protein content with 7 grams per serving, and it also boasts some good healthy fats. It has 6 grams of net carbs per serving, and tends to have added sugar! It has 2 grams of fiber per serving, and sits at 200 calories per serving.
Cashew butter has a great healthy fats content, and also boasts several vitamins and minerals! It has 4 grams of protein per serving, and is quite high in carbs – it has 9 net grams per serving! Like soy nut butter, some brands add extra sugar to boost the taste, so keep an eye out for that!
| Serving size: 2 tbsp | Soy nut butter | Cashew butter |
| Calories | 200 | 190 |
| Total fat (saturated) | 15 g (3 g) | 16 g (3 g) |
| Total carbs | 8 g | 10 g |
| Net carbs (fiber) | 6 g (2 g) | 9 g (1 g) |
| Total sugars (incl. added) | 4 (2) g | 3 g (4 g) |
| Protein | 7 g | 4 g |
How to store soy nut butter and cashew butter
Soy nut butter and cashew butter should both be stored in the fridge to prevent them from going rancid quickly. Cashew butter has natural versions, which will go rancid even quicker outside the fridge – plus, storing the spreads in there will slow oil separation.
Storage instructions can differ between brands, so check the label for any specific instructions and best-before dates – most nut butters last 2-3 months after opening!
Soy nut butter vs cashew butter: Which is better?
Both spreads offer some unique characteristics!
Soy nut butter is a solid substitute for nut butters if you’re avoiding nuts or just prefer soy – plus, the thick and creamy texture is still quite similar to nut butters!
Cashew butter, on the other hand, has a delicious taste and an amazing texture, with many uses! It also has natural versions of it, which makes it a great choice for anyone wanting that!
But, who wins?
With everything considered, cashew butter wins here due to having a better dietary versatility, more vitamins and minerals, and a superior texture and taste that pairs well with many things!
FAQs
No, cashew butter has a lot of carbs, so you shouldn’t use it for keto diets.
Soy nut butter can be considered somewhat healthy as it is a plant-based butter with some healthy fats and some vitamins – however, it still has added sugar, palm oil, high calories, and some unsaturated fats.
Almond butter is often said to be the healthiest nut butter due to its awesome blend of vitamins, healthy fats, and minerals. I also recommend checking out walnut butter!
You can use soy nut butter and cashew butter interchangeably – just remember that they have different flavor profiles and allergens!
Cashew butter and soy nut butter both have high carb contents, so neither is suitable for keto diets.
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