Both soy nut butter and sunbutter have become popular nut-free alternatives to peanut butter and other nut butters…but which one should you choose?
In this article, we’ll take a look at each of these popular alternatives and check out which one is best for you!
Comparing soy nut butter vs sunbutter
| Soy nut butter | Sunbutter | |
| Taste | Somewhat stale, slightly sweet | Intense, earthy, roasted |
| Texture | Thick, creamy | Smooth, creamy |
| Allergens | Soy | None |
| Vegan? | Yes | Yes |
| Paleo? | No | Yes (if unsweetened) |
| Keto? | No | No |
| Glycemic index (GI) | Unknown; likely low | Sunflower seed=35 |
What is soy nut butter?
You may be surprised to hear that soy NUT butter is actually nut-free! It’s made by grinding either roasted or unroasted soybeans and soybean oil into a smooth, creamy spread.
Roasting the soybeans enhances the flavor a little, but some soy nut butter brands add different oils (like palm oil) and sugar to further improve the flavor and texture.
What is sunbutter?
Sunbutter, or sunflower butter, is made from sunflower seeds. This popular alternative to nut butter is made by grinding these seeds into a paste, with no added preservatives, nuts, sesame, or other common food allergens included! In fact, you can easily make sunbutter at home!
Differences between soy nut butter and sunbutter
The taste between these two is quite different: soy nut butter has a stale, slightly sweet taste while sunbutter has an earthy, roasted, slightly nutty taste. Their textures are quite similar, resembling the smoothness and creaminess of traditional peanut butter.
Soy nut butter has soy as an allergen, while sunbutter has no allergens at all! This makes sunbutter a great choice for people wanting an allergy-friendly alternative to nut butters.
Also, soy nut butter is made from soybeans and soybean oil, while sunbutter is made from roasted sunflower seeds – another key difference between the two!
How to use soy nut butter vs sunbutter
Soy nut butter and sunbutter are both popular alternatives to peanut butter, being used in basically all the same ways! This includes using them as a spread on sandwiches, putting them in your smoothies, creating a dip with them as the base, and more!
One of the more tasty uses is to dip sliced apples into them for a snack!
While both are used very similarly, the taste and the allergens are something to keep in mind when deciding between these.
Nutrition: soy nut butter vs sunbutter
Soy nut butter and sunbutter are very comparable in terms of nutrition. They’re both calorie-dense, with similar amounts of fiber and protein.
Soy nut butter and sunbutter both often have sugar added to enhance the flavors and textures, so it’s important to always check the labels if you want the natural versions of either.
They also have similar amounts of fat, with most of it being the unsaturated (good) kind.
| Serving size: 2 tbsp | Soy nut butter | Sunbutter |
| Calories | 200 | 200 |
| Total fat (saturated) | 15 g (3 g) | 17 g (2 g) |
| Total carbs | 8 g | 6 g |
| Net carbs (fiber) | 6 g (2 g) | 4 g (2 g) |
| Total sugars (incl. added) | 4 (2) g | 3 g (3 g) |
| Protein | 7 g | 7 g |
How to store soy nut butter and sunbutter
Storage recommendations can vary from brand-to-brand, but soy nut butter generally does better in the fridge to help prevent oil separation and keep it from going rancid.
Sunbutter is typically perfectly fine at room temperature, just give it a stir if oil separation happens. You can put it in the fridge if you want to thicken it up more!
Remember, check the label for each best-before date and specific storage instructions – but they’ll generally last you a couple months if stored correctly!
Soy nut butter vs sunbutter: The ultimate verdict
Both of these are good substitutes for nut butters, but sunbutter edges out soy nut butter due to its great flavor, ease of making it at home, and allergy-friendliness.
That doesn’t mean soy nut butter is anything to ignore though! It’s a good alternative to something like peanut butter, and it has a thicker consistency than sunbutter if that’s something you want!
Either way, make sure you know the allergens before picking one out at the store, and enjoy!
FAQs
No, sunbutter is made from sunflower seeds and has no nuts in it – people with nut allergies rejoice!
Soy nut butter is a plant-based butter with healthy fats and some vitamins, meaning it could be a healthy alternative for some people. Just keep in mind that some brands add sugar to enhance the taste, so always check the label!
Sunbutter does fine at room temperature, but try to keep it in a dark place (like the pantry). If you want a thicker consistency, throw it into the fridge!
Almond butter is often said to be one of the healthiest nut butters due to its great blend of vitamins, healthy fats, minerals and low levels of saturated fats – especially when compared to other nut butters.
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