Do you like soy-based products? Well, then you absolutely need to check out this wonderful spread out that could be the perfect nut butter alternative for you!
Soy nut butter has a lot of unique features, one being that despite its name, it has no nuts in it! We’ll look at it in much more detail, but we’ll also compare it to coconut butter, which is a unique spread itself!
Coconut butter is one of those spreads that can really add new dimensions to your dish or simply act as a stand alone product – you’ll be amazed to hear the versatility it has!
We’ll get into the nitty gritty details of both these spreads, and also put them into the boxing ring to see which one is ultimately the better spread!

Let’s jump in!
Comparing soy nut butter vs coconut butter
Neither of these spreads are made from nuts, with soy nut butter being made from soybeans and coconut butter being made from coconuts (which the USDA technically classifies as tree nuts, but is different in practice I’d say). That gives soy nut butter soy as an allergen and coconut butter coconuts as an allergen, but both are great for vegan diets! Coconut butter is also ideal for paleo and keto diets, whereas soy nut butter isn’t.
We don’t have concrete numbers for their glycemic indexes, but we have good reason to believe they’re low – talk to your physician before eating these if you have concerns about your blood sugar levels spiking!
Soy nut butter | Coconut butter | |
Taste | Somewhat stale, slightly sweet | Coconut, rich, slightly nutty |
Texture | Thick, creamy | Thick, pasty, slightly gritty |
Allergens | Soy | Coconuts* |
Vegan? | Yes | Yes |
Paleo? | No | Yes |
Keto? | No | Yes |
Glycemic index (GI) | Unknown; likely low | 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 soy nut butter?
Soy nut butter is made by grinding either roasted or unroasted soybeans and soybean oil into a thick and creamy spread! So no, there are no nuts in it despite its name!
I always say you should go for the roasted versions, as that process brings out some extra flavor. You should also keep an eye on the labels, as some brands will add things like palm oil and sugar to further enhance the taste.
What is coconut butter?
Coconut butter is made by grinding coconut flesh into a thick, pasty, and slightly gritty spread. That grittiness adds a unique characteristic, and comes from the little bits of coconut flesh that are in the spread.
However, one of my favorite things about coconut butter is that you can warm it up to make it thin and runny, which is perfect for drizzling over things! It’s also really easy to make coconut butter at home!
Differences between soy nut butter and coconut butter
The biggest differences between soy nut butter and coconut butter are their flavors and textures.
Soy nut butter has that unique stale and slightly sweet flavor, while coconut butter has a rich coconut and mildly nutty flavor. They’re both quite different from one another, and add unique dimensions to whatever you pair them with.
Looking at their textures, soy nut butter has a deliciously thick and creamy consistency, while coconut butter has a thick, slightly gritty, and pasty texture at room temperature – but a thin and runny texture when warmed up!
How to use soy nut butter vs coconut butter
Despite having different flavor profiles, soy nut butter and coconut butter can be used in basically all the same ways.
Enjoy either as a spread on toast, cookies, waffles, pancakes, etc., or mix them into your smoothies and oatmeal for an extra kick. You can also use them as ingredients in your bakes – coconut butter is especially good for this, as you can easily add that coconut flavor to muffins and cookies!
In fact, coconut butter can be used in many different ways that you may not have thought of!
You can feel free to use these interchangeably – just remember their different allergens, flavor profiles, and textures! Also, coconut butter has coconuts in it, which I mentioned that USDA classifies as tree nuts. However, many people with tree nut allergies can eat coconuts, so I recommend talking to a physician first!
Nutrition: Soy nut butter vs coconut butter
Soy nut butter is quite a decent protein source with 7 grams per serving. It’s also got some healthy fats, with some fiber. It does contain 6 grams of net carbs per serving, however, and tends to have added sugar in it.
Coconut butter, on the other hand, is really low in carbs with only 2 grams of net carbs per serving – that’s thanks to its high fiber content of 6 grams per serving! However, coconut butter has a lot of unhealthy saturated fats, which is definitely something to keep an eye on.
Both spreads are high in calories, so try to enjoy them in moderation!
Serving size: 2 tbsp | Soy nut butter | Coconut butter |
Calories | 200 | 210 |
Total fat (saturated) | 15 g (3 g) | 22 g (18 g) |
Total carbs | 8 g | 8 g |
Net carbs (fiber) | 6 g (2 g) | 2 g (6 g) |
Total sugars (incl. added) | 4 (2) g | 2 g (0 g) |
Protein | 7 g | 2 g |
How to store soy nut butter and coconut butter
You should store soy nut butter in the fridge to prevent it from going rancid quickly. The fridge will also slow oil separation, which you can further prevent by stirring it before storing it. Storage instructions can differ between brands, so check the label for any specific instructions and best-before dates!
Coconut butter can be stored at room temperature in your pantry. It’ll stay thick and spreadable that way, but it will become thin and runny if it gets too warm! The fridge is also an option if you want. It usually lasts 6-12 months before going rancid, but that varies from brand-to-brand, so check the label!
Soy nut butter vs coconut butter: Which is better?
Both spreads have some unique characteristics that make choosing a winner hard…
Soy nut butter is a great substitute for nut butters if you don’t want nuts, but still crave that thick texture.
Coconut butter is quite unique with a delicious tropical taste, providing a great addition to many different dishes.
So, with everything considered, coconut butter takes the win for having a better flavor profile, more dietary versatility, and a great texture that can do many different things! Plus, many people with nut allergies can still enjoy it!
FAQs
Soy nut butter is a plant-based butter that has some healthy fats and some vitamins, so it could be a mildly healthy choice, although it still has added sugar, palm oil, high calories, and some unsaturated fats.
Almond butter is said to be the healthiest nut butter due to its great blend of vitamins, healthy fats, and minerals. I also recommend checking out walnut butter!
You can use these soy nut butter and coconut butter interchangeably, but just remember that they have really different flavor profiles, textures, and allergens!
Coconut butter has a low carb content, while soy nut butter does not – therefore only coconut butter is suitable for keto diets!
Likely… USDA does classify coconuts as tree nuts, but may people with tree nut allergies can safely eat coconut butter. I recommend talking to your physician first!
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