Walnut butter may be one of the healthiest nut butters out there along with almond butter, and it’s as tasty as it is healthy! In fact, it can help you lower your bad cholesterol and increase your good cholesterol, as well as lower overall inflammation in the body – there is one hitch though, which we’ll check out in this article.
Sunbutter, on the other hand, is a seed butter that’s been making waves as a nut-free substitute to nut butters. Its creamy and smooth texture will remind you of a popular nut butter, but it boasts a unique taste and characteristics!
With each having their own pros and cons, it can be hard to decide between these two…but that’s exactly what we’ll help you do in this article by diving into each of these spreads and determining which one is better: walnut butter, or sunbutter!
Let’s begin!
Comparing walnut butter vs sunbutter
Walnut butter and sunbutter both have earthy elements to their flavor profiles, with smooth and creamy textures. You can also enjoy each on a vegan and paleo diet (if your sunbutter is unsweetened). The glycemic index is also low on both, making them a good option for anyone watching their blood sugar levels!
Sunbutter is made with seeds, however, and doesn’t have the allergens that walnut butter has…we’ll discuss more of the differences in just a bit!
| Walnut butter | Sunbutter | |
| Taste | Earthy, buttery, slightly bitter | Intense, earthy, roasted |
| Texture | Smooth & creamy | Smooth, creamy |
| Allergens | Tree nuts | None |
| Vegan? | Yes | Yes |
| Paleo? | Yes | Yes (if unsweetened) |
| Keto? | Yes | No |
| Glycemic index (GI) | Walnuts=15 | Sunflower seed=35 |
What is walnut butter?
Walnut butter is quite simply roasted walnuts blended together in a food processor to create a creamy and delicious spread!
It’s so straight-forward that you can make walnut butter at home – you can even get creative with it and add things like maple syrup or cocoa powder and honey to make new tasty flavors!
What is sunbutter?
Sunbutter (also called sunflower butter), is one of the most popular alternatives to nut butters – especially to peanut butter!
This creamy spread is made by grinding roasted sunflower seeds down into a paste, adding a pinch of salt to create a nut-free, sesame-free, and allergy-free spread!
And, just like walnut butter, it’s really easy to make sunbutter at home!
Differences between walnut butter and sunbutter
The biggest difference between walnut butter and sunbutter are their ingredients, as well as their tastes.
Walnut butter is made from walnuts, meaning that anyone with a tree nut allergy can’t eat it. Sunbutter, on the other hand, is made from sunflower seeds and has absolutely no allergens!
Walnut butter also has a uniquely earthy, slightly bitter flavor while sunbutter has an earthy, but more roasted-type of flavor.
There are some nutritional differences between the two as well, which we’ll explore in just a bit!
How to use walnut butter vs sunbutter
Walnut butter has that special unique taste that goes well with both savory and sweet dishes. The combination of the earthy flavor profile with the subtle bitterness goes great in your smoothies, mixed into your oatmeal, added into your salads and pasta, or simply spread onto your toast!
Sunbutter is also highly versatile with the roasted/earthy taste doing wonders as an ingredient in your cookies or bakes, as a spread for your toast, a creamy addition to your smoothies, and more!
Both these spreads encourage you to get creative and use them in different dishes and in different ways, so let loose and try out something new!
Nutrition: Walnut butter vs sunbutter
Walnut butter is a heavy-hitter in omega-3 fatty acids, going towards healthy brain and heart function. They’re also a great protection against overall inflammation in your body, making walnut butter a highly sought-after spread for the health-conscious! The hitch is that it’s not so great in fiber, and has a bit of a lower protein content than some other nut butters.
Sunbutter is filled with vitamin E and magnesium, with a high protein content to boot! It does often have added sugar in it to boost the flavor, so make sure to check the label before buying – the natural ones are usually your best bet!
| Serving size: 2 tbsp | Walnut butter | Sunbutter |
| Calories | 200 | 200 |
| Total fat (saturated) | 19 g (2 g) | 17 g (2 g) |
| Total carbs | 4 g | 6 g |
| Net carbs (fiber) | 2 g (2 g) | 4 g (2 g) |
| Total sugars (incl. added) | 1 g (0 g) | 3 g (3 g) |
| Protein | 5 g | 7 g |
How to store walnut butter and sunbutter
Walnut butter has a high omega-3 content, which is great for health, but makes it more prone to going rancid. Store it in the fridge to give it the longest life span.
Sunbutter is fine at room temperature in a dark place (like the pantry), but it doesn’t hurt storing it in the fridge too – plus, it’ll thicken up a bit that way!
Give each butter a stir if oil separation happens, and be sure to check the label for specific storage instructions!
Walnut butter vs sunbutter: The ultimate verdict
Walnut butter is one of the healthiest nut butters you can get, with a wonderful omega-3 fatty acid content. It’s also super versatile, and has a flavor profile that goes great with many things!
Sunbutter is a great nut-free option, with a smooth and creamy texture that resembles many nut butters! It’s also super versatile, and has a solid vitamin E and protein content.
In the end, it comes down to your preferences. If you have a nut allergy, sunbutter is the way to go, but otherwise both of these offer some great tastes and versatility – but, for the health benefits and unique taste, I recommend walnut butter as the better option!
FAQs
Walnut butter, along with almond butter, is considered to be one of the healthiest nut butters, having a high content of unsaturated fats, antioxidants, and essential nutrients.
Walnut butter is quite versatile, working as a spread, an ingredient in your bakes, or an addition to your smoothie! The earthy taste pairs well with both savory and sweet dishes!
Sunbutter is made from sunflower seeds, and has no nuts in it – perfect for anyone with a nut allergy!
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