Calling all health-nuts (pun intended) out there! Walnut butter is one of the healthiest nut butters you can get besides almond butter, and it can be a wonderful (and tasty) way to manage your cholesterol and lower overall inflammation in your body!
However, coconut butter is nothing to push to the side…
It’s got a taste that’ll make you crave warm sunshine and surfing waves, and actually has one aspect that’s better nutritionally than walnut butter, which we’ll reveal later in this article…
And, fun fact: coconut butter can be used as a way to revitalize your skin, acting as a natural moisturizer!
We’ll look at all the details, comparing walnut butter and coconut butter side-by-side so that you can decide which one is the best for you!
Let’s jump in!
Comparing walnut butter vs coconut butter
Walnut butter and coconut butter don’t have a ton in common, but they share an extreme versatility in vegan, paleo, and keto diets! They also boast low glycemic index scores, which is ideal if you’re wanting to keep your blood sugar levels from spiking – I recommend talking to your physician first if you have any concerns!
Walnut butter is made from walnuts (as you’ve probably guessed), while coconut butter is made from coconuts which is technically considered a tree nut, although the allergen qualities are a bit different…
So, they kind of share a similarity there, but at the same time a difference.
| Walnut butter | Coconut butter | |
| Taste | Earthy, buttery, slightly bitter | Coconut, rich, slightly nutty |
| Texture | Smooth & creamy | Thick, pasty, slightly gritty |
| Allergens | Tree nuts | Coconuts* |
| Vegan? | Yes | Yes |
| Paleo? | Yes | Yes |
| Keto? | Yes | Yes |
| Glycemic index (GI) | Walnuts=15 | 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 walnut butter?
Walnut butter is a creamy and delicious spread simply made by blending roasted walnuts together in a food processor. In fact, it’s super easy to make walnut butter at home – that way you can add things like maple syrup, honey, cocoa powder, etc. to create some amazing new flavors!
Walnut butter can be made with raw walnuts, but roasting them enhances their flavor, just like in many other nut butters.
What is coconut butter?
Coconut butter is that gritty and thick paste made by grinding dried coconut meat. There are pieces of coconut flesh in it, which is where that grittiness comes from – but, coconut butter actually becomes quite thin and runny when you warm it up!
The simplicity of coconut butter is great because that means you can easily make it at home, which a lot of you may prefer over getting one from the store (I also like having control over what ingredients are added to my food).
Differences between walnut butter and coconut butter
The biggest difference between walnut butter and coconut butter are their flavors and textures.
Walnut butter has a unique earthy, buttery, and slightly bitter flavor while coconut butter tastes like, well, coconuts! Coconut butter is very rich as well, and boasts a slightly nutty taste.
Their textures also differ quite a bit. Walnut butter has a smooth and creamy texture that spreads beautifully, while coconut butter has more of a thick and pasty consistency, with some grittiness from the bits of coconut flesh.
The individual uniqueness of these spreads is further displayed in their nutritional profiles, which we’ll cover in just a bit!
How to use walnut butter vs coconut butter
Both spreads can be used in many similar ways.
Walnut butter boasts a unique taste that pairs very well with both savory and sweet dishes, as that earthy flavor brings out the best of baked creations. However, you can also put it into your smoothies, oatmeal, pasta, salads, sauces, or just simply spread it onto your toast!
Coconut butter is also quite versatile, being used in basically all the same ways – however, the coconut taste brings out a very different feel to your dishes than walnut butter does, and you’ll definitely get a more tropical vibe when you use coconut butter.
I really like to spread it on bakes, for example, especially chocolatey ones to bring out a delicious flavor profile.
Nutrition: Walnut butter vs coconut butter
Walnut butter is considered one of the healthiest nut butters for a reason! It has a ton of omega-3 fatty acids, which are massively important towards healthy brain and heart function. As I already mentioned, walnut butter is also great for lowering inflammation in the body – however, it doesn’t have the greatest fiber content…
Coconut butter, on the other hand, has an awesome fiber content – 6 grams per serving! It does have a poor protein content, however, and is very high in saturated fat – it contains 18 grams per serving, which is something to stay aware of.
Both spreads don’t have any added sugars, and both are low in carbs – great for keto recipes! They’re also quite calorie-dense, so keep an eye on that and try to use them in moderation!
| Serving size: 2 tbsp | Walnut butter | Coconut butter |
| Calories | 200 | 210 |
| Total fat (saturated) | 19 g (2 g) | 22 g (18 g) |
| Total carbs | 4 g | 8 g |
| Net carbs (fiber) | 2 g (2 g) | 2 g (6 g) |
| Total sugars (incl. added) | 1 g (0 g) | 2 g (0 g) |
| Protein | 5 g | 2 g |
How to store walnut butter and coconut butter
Due to walnut butter’s high omega-3 content, it’s more prone to going rancid quickly. But, storing it in the fridge will slow spoiling down, and keep it ready for you to enjoy for about 2-3 months – that’s the time frame most nut butters last, but be sure to check the labels for any specific storage instructions and best-before dates!
Coconut butter is fine at room temperature, but can be stored in the fridge as well – remember, the warmer it gets, the runnier it becomes and vice versa. The shelf-life varies from brand-to-brand, but it usually lasts 6-12 months before going rancid – again, check the labels!
Walnut butter vs coconut butter: Which is better?
And we’ve made it to the final decision – which spread comes out victorious?
Let’s take a quick summary: walnut butter is packed full of healthy goodies while providing a delicious taste and wide versatility. Coconut butter is also very versatile, with a coconut-y taste that’ll go amazing with the many things you could pair it with!
Both are wonderful options for vegan, paleo, and keto diets, and I think you should give both a chance due to their wildly different tastes and textures.
However, walnut butter is my choice here due to its amazing health benefits, versatile taste, and superior nutritional profile!
FAQs
Almond butter is usually considered the healthiest overall, but walnut butter is right up there with it to its high content of unsaturated fats, antioxidants, and essential nutrients.
Walnut butter can meet your needs in many different ways! Use it as a spread, in baking, an ingredient in your smoothies, and more! It has an earthy flavor that works great with both savory and sweet dishes!
So, that’s a little tricky. The USDA considers coconuts as tree nuts technically speaking, but most people who have a tree nut allergy can safely eat coconut butter. Please talk to your physician first if you have an allergy!Â
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