Not only does tiger nut butter have a cool name, but it actually joins sunbutter as a nut-free alternative to the many nut butters out there!
Let’s check out the differences between tiger nut butter and sunbutter, and figure out exactly which one you should choose!
Comparing tiger nut butter vs sunbutter
Both tiger nut butter and sunbutter are nut-free, and are great options for vegan and paleo diets (assuming that your sunbutter doesn’t have any extra sugar or sweeteners added to it). But tiger nut butter alone is Keto-friendly.
They both boast a smooth and creamy texture, and according to our research both should have a low glycemic index – so they should be ok for folks watching their blood sugar.
| Tiger nut butter | Sunbutter | |
| Taste | Earthy (similar to pecans) | Intense, earthy, roasted |
| Texture | Smooth, creamy | Smooth, creamy |
| Allergens | Technically tree nuts (coconut oil added) | None |
| Vegan? | Yes | Yes |
| Paleo? | Yes | Yes (if unsweetened) |
| Keto? | No | No |
| Glycemic index (GI) | Unknown; likely low | Sunflower seed=35 |
What is tiger nut butter?
Unlike the fun name suggests, tiger nut butter has NO nuts in it!
It’s made by grinding tiger nuts, which have a nutty flavor profile although they’re actually tubers, into a paste. These tubers come from a plant known as “the yellow nutsedge.”
Now, you may have seen in the chart above that tree nuts are an allergen in tiger nut butter – but how does that work if there are no nuts in it?
Well, tiger nut butter may contain coconut oil, and coconuts are technically classified as tree nuts – although they’re not terribly likely to cause allergic reactions in people with other tree nut allergies. (As always, if you’re not sure, consult a physician.)
What is sunbutter?
Sunbutter, also known as sunflower butter, has made a name for itself as an allergy-friendly alternative to nut butters – especially peanut butter!
It’s made by grinding roasted sunflower seeds, creating a paste with small amounts of salt added to it. However, there are no nuts, sesame, peanuts, or other common food allergens added!
On top of that, it’s really easy to make sunbutter at home!
Differences between tiger nut butter and sunbutter
The biggest difference between tiger nut butter and sunbutter is their consistencies, with some differences in their taste as well.
Although their textures are both smooth and creamy, tiger nut butter has a thicker consistency to it than sunbutter.
It also has a sweet and nutty taste that may remind you of pecans or coconuts, while sunbutter has an earthy tone to it, with its subtle nuttiness giving off a roasted flavor due to the roasted sunflower seeds used in it.
Sunbutter also has no allergens, while tiger nut butter technically needs to list tree nuts as an allergen – although as mentioned, it should cause no issues for people with nut allergies.
How to use tiger nut butter vs sunbutter
Tiger nut butter and sunbutter are both used basically the same way – they go great drizzled over your yogurt, mixed into your oatmeal, put into your smoothies, or spread on toast, pancakes, waffles, and bakes!
You can even use them as a fun ingredient in protein balls, energy bars, cookies, and other snacks to add a delicious nutty twist!
Nutrition: Tiger nut butter vs sunbutter
Tiger nut butter is quite poor in protein, but puts points on the board for its high fiber content. However, it’s high in carbs and a bit higher in saturated fats, which is something to consider.
Sunbutter has an awesome protein content, and is filled with vitamin E and magnesium. It also has less saturated fat and more (healthy) unsaturated fats than tiger nut butter. However, its fiber content is lacking a bit.
Keep in mind that a lot of brands will add extra sugar to enhance taste and flavor, so check the label before you buy!
| Serving size: 2 tbsp | Tiger nut butter | Sunbutter |
| Calories | 180 | 200 |
| Total fat (saturated) | 13 g (5 g) | 17 g (2 g) |
| Total carbs | 14 g | 6 g |
| Net carbs (fiber) | 7 g (7 g) | 4 g (2 g) |
| Total sugars (incl. added) | 4 (0) g | 3 g (3 g) |
| Protein | 1 g | 7 g |
How to store tiger nut butter and sunbutter
Tiger nut butter is best stored in the fridge just like all other natural nut butters. This will stop it from going rancid too soon. You can leave sunbutter in room temperature environments, but putting it in the fridge isn’t going to hurt – it’ll thicken it up a bit if you’re into that!
Just give each butter a stir if oil separation happens, and make sure to check the best-before dates – they should last around 2-3 months, but that can vary from brand-to-brand.
Tiger nut butter vs sunbutter: Which is better
Both tiger nut butter and sunbutter have pros and cons, but each are delicious alternatives to nut butter!
Tiger nut butter is a good source of fiber, while sunbutter has a great unsaturated fats and protein content. In the end, it comes down to your preference and choice of flavors – although, all things considered, sunbutter takes the overall win for its nutritional profile!
FAQs
Sunbutter is made from sunflower seeds, and has absolutely no nuts in it! In fact, it’s overall allergy-friendly!
This unique name comes from the tiger nuts that tiger nut butter is made from. Surprisingly, tiger nuts aren’t nuts at all, but tubers from the plant known as “yellow nutsedge.”
Sunbutter has a much better protein content than tiger nut butter, making it the one for you if that’s one of your priorities!
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