Tiger nut butter is probably one of the more interesting spread-names you’ve heard – and even though it has the word “nut” in it, it’s completely nut free!
This makes it a great alternative to nut butters, but it has some other great characteristics that make it an awesome stand alone spread that you should definitely check out – and that’s exactly what we’ll do here!
We’ll also compare it to coconut butter, which is the cheapest way to get a piece of Hawaii – the delicious coconut flavor will have your taste buds surfing waves and enjoying sunny beaches!
Now, we’ll place them head-to-head, having them compete in many things including culinary uses, flavors, dietary versatility, and more! Then, once the dust has settled, you’ll know exactly which one is better: tiger nut butter or coconut butter?
Let’s jump in!
Comparing tiger nut butter vs coconut butter
Tiger nut butter has no nuts in it, yet it often contains coconut oil – which technically gives it tree nuts as an allergen. Coconut butter has coconuts in it, which is technically considered a tree nut according to the USDA, but many people can eat coconuts and coconut oil (in tiger nut butter’s case) while having a tree nut allergy without any issues – talk to your physician!
Both spreads are great for vegan and paleo diets, and coconut butter is also great for keto diets, unlike tiger nut butter. Tiger nut butter’s glycemic index is unknown, but we have good reason to believe that it’s low. Coconut butter has a low glycemic index, which makes it an ideal choice if you’re watching your blood sugar levels – talk to your physician if you have concerns about your levels spiking when eating either of these!
| Tiger nut butter | Coconut butter | |
| Taste | Earthy (similar to pecans) | Coconut, rich, slightly nutty |
| Texture | Smooth, creamy | Thick, pasty, slightly gritty |
| Allergens | Technically tree nuts (coconut oil added) | Coconuts* |
| Vegan? | Yes | Yes |
| Paleo? | Yes | 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 tiger nut butter?
Tiger nut butter is actually made from tubers, not nuts! These tubers are called tiger nuts, and come from the plant called “the yellow nutsedge.” These tiger nuts are ground down into a spread that’s smooth and creamy with an earthy taste, and is often mixed with coconut oil!
What is coconut butter?
Coconut butter is a delicious tropical spread made by grinding coconut meat into a thick, pasty, and slightly gritty spread – the grittiness comes from the bits of coconut flesh, and adds a little personality to the spread!
You can also warm coconut butter up to make it thin and runny, which is perfect if you want to drizzle it over something! Plus, you can just make coconut butter at home if you don’t like the options at the store!
Differences between tiger nut butter and coconut butter
The biggest differences between tiger nut butter and coconut butter are their flavor and texture.
Tiger nut butter has an earthy, nutty taste that’s very similar to pecans, and coconut butter has a rich coconut taste that’s slightly nutty.
Looking at their textures, tiger nut butter has a smooth and creamy consistency to it, while coconut butter is thick, pasty, and slightly gritty – however, it becomes thin and runny when you warm it up!
They also have some differences when it comes to nutritional profiles, but we’ll get to that in just a second.
How to use tiger nut butter vs coconut butter
These spreads can be used similarly in the kitchen despite their flavor and texture differences!
You can use both your tiger nut butter and coconut butter as spreads on toast, waffles, pancakes, or even on your bakes – this will give them a delicious twist! Or, you can use either as actual ingredients when you’re baking, creating new flavor profiles in your baked creations!
For example, tiger nut butter has an earthy flavor that pairs great with things like muffins, while coconut butter offers a rich and coconut flavor profile to whatever you add it to!
You can actually use coconut butter in many different ways, and it’s much more versatile than many people know!
Nutrition: Tiger nut butter vs coconut butter
Tiger nut butter boasts an awesome fiber content of 7 grams per serving, but also has a high carb content, with another 7 grams of net carbs per serving. The protein content sits low with 1 gram per serving, and it has 4 grams of sugar per serving.
Coconut butter, on the other hand, also has a great fiber content of 6 grams per serving, and only has 2 grams of net carbs per serving. It has 2 grams of protein per serving, but boasts a whole lot of unhealthy saturated fats – 18 grams per serving – which is something you want to keep in mind!
| Serving size: 2 tbsp | Tiger nut butter | Coconut butter |
| Calories | 180 | 210 |
| Total fat (saturated) | 13 g (5 g) | 22 g (18 g) |
| Total carbs | 14 g | 8 g |
| Net carbs (fiber) | 7 g (7 g) | 2 g (6 g) |
| Total sugars (incl. added) | 4 (0) g | 2 g (0 g) |
| Protein | 1 g | 2 g |
How to store tiger nut butter and coconut butter
You should store tiger nut butter in the fridge, which will prevent it from going rancid too quickly. Nut butters generally last you around 2-3 months after opening, with tiger nut butter being similar, but check the label for any specific storage instructions and best-before dates!
Coconut butter can easily be stored at room temperature or in the fridge, where it will stay thick. The warmer it gets, the more runny and thin it becomes, so keep that in mind! It has a decent shelf-life, usually lasting 6-12 months before going rancid – but that varies from brand-to-brand, so check the label for specific instructions!
Tiger nut butter vs coconut butter: Which is better?
And here we are, the dust finally settles…
Tiger nut butter is strong with a decent nutritional profile, boasting a lot of fiber and some healthy fats. The smooth and creamy texture is great, with an earthy flavor profile that makes for a great nut butter replacement!
Coconut butter is also great, with an awesome flavor and a very versatile texture – it’ll meet all your needs! Plus, it works for keto diets, and has a lot of versatility.
With everything considered, I recommend tiger nut butter here because it has a flavor that’s easier to pair with other dishes, has a great fiber content, less saturated fats than coconut butter, and makes for a great nut butter alternative!
FAQs
Tiger nut butter is made from tiger nuts, which are tubers from the plant known as “the yellow nutsedge.”
Tiger nut butter is high in carbs, while coconut butter is really low – so coconut butter is the better choice for keto diets!
Probably… USDA classifies coconuts as tree nuts, technically, but many people with tree nut allergies can safely eat coconut butter – I recommend talking to your physician first!
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