Peanut butter is an American staple for sandwiches, snacks, and more, but have you ever heard of soy nut butter? Some say it’s the closest thing to peanut butter.
Let’s find out how they compare to decide on the ultimate nut butter!
Comparing soy nut butter vs peanut butter
| Soy nut butter | Peanut butter | Reduced-fat peanut butter (Jif brand) | |
| Taste | Somewhat stale, slightly sweet | Nutty, slightly sweet | Mild peanut flavor, slightly sweet |
| Texture | Thick, creamy | Thick, smooth & creamy (or crunchy) | Thick, smooth & creamy (or crunchy) |
| Allergens | Soy | Peanuts | Peanuts, soy |
| Vegan? | Yes | Yes | Yes |
| Paleo? | No | No | No |
| Keto? | No | Maybe (4 g net carbs) | No |
| Glycemic index | Unknown; likely low | Peanuts=14 | Unknown; likely low like regular peanut butter |
What is soy butter?
Despite its name, soy nut butter is nut-free and is a fantastic alternative for folks who have peanut and/or tree nut allergies. It’s made from roasted or unroasted soybeans and soy oil, which are ground into a smooth, creamy texture. Some brands may also add oils like palm oil and sugar to enhance the flavor and texture.
What is peanut butter?
Peanut butter is typically made from roasted peanuts, and some brands might throw in a pinch of salt and sugar to balance the taste. Peanut butter is readily available in various brands and varieties in grocery stores worldwide. You’ll find versions like natural, chunky, smooth, salted/unsalted, flavored, and reduced-fat peanut butter.
Differences between soy nut butter and peanut butter
Soybeans and peanuts are both legumes, so they are technically nut free, but they still contain major allergens (soy, peanuts).
The texture of soy nut butter can vary depending on the brand, but it’s typically smooth and creamy, similar to traditional peanut butter. While soy nut butter feels like peanut butter, the taste is slightly sweeter. Some people describe soy nut butter as stale tasting. Peanut butter has a more well-rounded flavor that’s creamy and slightly sweet and salty.
How to use soy nut butter vs peanut butter
Peanut butter, as we all know, is incredibly versatile. Spread it on bread with jelly for the classic PB&J, mix it into smoothies, add it to oatmeal, or create desserts like peanut butter cookies or chocolate peanut butter cups! I always keep peanut butter in my pantry for peanut dipping sauces and dressings too.
As for soy nut butter, you can use it in pretty much the same way as peanut butter. Substitute it in your favorite PB&J sandwich, incorporate it into your baking recipes, or add a dollop to your morning oatmeal.
Can you substitute soy nut butter for peanut butter?
Absolutely! If you have a peanut allergy or simply want to switch things up, soy nut butter is an excellent alternative. It has a very comparable consistency, color, and texture, and can be used in almost any recipe that calls for peanut butter. Of course, the taste will be slightly different.
Nutrition: Soy nut butter vs peanut butter
Both soy nut butter and peanut butter are calorie-dense spreads. They provide about 190 to 200 calories per two tablespoons. They also have similar amounts of fat and protein per serving.
Natural versions of both soy nut butter and peanut butter do not contain added sugars. However, it’s essential to check the labels, as some commercial brands may add sugars or sweeteners to their products, such as Jif reduced-fat peanut butter.
| Serving size: 2 tbsp. | Calories | Total fat (saturated) | Total carbs | Net carbs (fiber) | Total sugars (incl. added) | Protein |
| Soy nut butter | 200 | 15 g (3 g) | 8 g | 6 g (2 g) | 4 g (2 g) | 7 g |
| Peanut butter (Adams natural) | 200 | 16 g (3 g) | 7 g | 4 g (3 g) | 2 g (0 g) | 8 g |
| Reduced-fat peanut butter (Jif) | 190 | 12 g (2.5 g) | 15 g | 13 g (2 g) | 4 g (3 g) | 7 g |
How to store soy nut butter and peanut butter
Peanut butter is often kept at room temperature, and that’s perfectly fine, especially if you go through it relatively quickly. However, if you prefer a firmer texture or live in a hot and humid climate, refrigeration can help prevent oil separation. On the other hand, soy nut butter typically benefits from refrigeration.
Pay attention to the expiration dates on the nut butter jars. While nut butters generally have a decent shelf life (around six months to a year), it’s best to consume them within about 2-3 months after opening or before the expiry date for optimal flavor and quality.
Remember, the storage recommendations might differ slightly depending on the specific brand and formulation of the nut butter you have. Always refer to the manufacturer’s guidelines for the best storage practices.
Soy nut butter vs peanut butter: The ultimate verdict
Peanut butter comes out on top here! It has a better flavor and simple ingredients list, especially the natural kind. Of course, if you have a peanut allergy, soy nut butter is a great substitute, as it has a comparable texture and nutritional profile compared to peanut butter.
FAQs:
While you can substitute soy nut butter for peanut butter in many recipes, remember that the flavor will differ. Experiment and see what you prefer!
Soy nut butter can be a nutritious option for some people, as it is a good source of plant-based protein and healthy fats; however, like all foods, it should be consumed in moderation as part of a balanced diet.
Almond butter is often considered one of the healthiest types of nut butter due to its high content of healthy fats, vitamins, and minerals, along with a lower level of saturated fats compared to some other nut butters.
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