Watermelon seed butter is one of the more unique spreads out there – I mean, who would have thought that the little white seeds we spit out and when enjoying a juicy watermelon are the key to a delicious seed butter?
In fact, it’s a great spread with many awesome characteristics – which we’ll explore here! However, we’re also going to see if watermelon seed butter is better than a tried and true nut butter…
And that nut butter is none other than cashew butter – a thick, creamy, and tasty spread that is a seasoned vet in the nut butter world! Does the new kid on the block have what it takes to beat the powerful cashew butter?
To figure that out, we’ll compare the two in things like dietary versatility, allergens, nutritional profiles, culinary uses, and more! Then, we’ll know exactly which of these is better: watermelon seed butter or cashew butter?

Let’s jump in!
Comparing watermelon seed butter vs cashew butter
Watermelon seed butter has no allergens and is made from seeds, while cashew butter is made from cashews, giving it tree nuts as an allergen. They both have milder flavor profiles, and share creamy characteristics in their textures. You can also use both spreads in vegan and paleo diets given that the cashew butter is unsweetened, but you can also use watermelon seed butter in keto diets!
Their glycemic indexes are both low, making them solid choices if you’re watching your blood sugar levels as these two shouldn’t spike them – talk to your physician if you have concerns with that (especially since we don’t have a concrete number on watermelon seed butter).
Watermelon seed butter | Cashew butter | |
Taste | Mild, earthy (similar to tahini) | Mild, nutty, sweet |
Texture | Thin, smooth & creamy | Thick, creamy |
Allergens | None | Tree nuts |
Vegan? | Yes | Yes |
Paleo? | Yes | Yes (if unsweetened) |
Keto? | Yes | No |
Glycemic index (GI) | Unknown; likely low | 1 oz cashews= 25 |
What is watermelon seed butter?
Watermelon seed butter is made by grinding up those soft, white, edible seeds from watermelons!
It has a smooth and creamy spread that’s perfect for drizzling, with a mild and earthy flavor that’s similar to tahini! It’s a great nut-free alternative to popular nut butters like peanut butter, and it has some great nutritional qualities – but we’ll check those out a little later!
What is cashew butter?
Cashew butter is made by grinding roasted or raw cashew nuts down into a thick and creamy spread. It boasts a mild, nutty, and sweet flavor, and some brands will add extra sugar to enhance the taste.
You can easily make cashew butter at home, which gives you control over how much sugar goes into it – or if any sugar goes into it at all!
Differences between watermelon seed butter and cashew butter
The biggest differences between watermelon seed butter and cashew butter are their tastes and textures.
Watermelon seed butter has a mildly nutty taste similar to tahini (sesame seed butter) with an earthy profile. Cashew butter is mild, nutty, and sweet!
Texture-wise, watermelon seed butter is thin, creamy, and smooth, which is the perfect texture for drizzling! Cashew butter is thick and creamy, which is amazing for spreading – it seems to melt off the knife!
The two spreads also have several nutritional differences, and we’ll check those out shortly.
How to use watermelon seed butter vs cashew butter
Watermelon seed butter and cashew butter both have milder flavors, which is perfect for pairing them with both savory and sweet dishes – they won’t overpower any other ingredients! That makes them ideal for baking, or spreading them over different things like waffles, pancakes, and toast!
Try mixing them into your smoothies and oatmeal, lending their delicious flavors and creamy textures to create a new dimension on those dishes!
And if you want to get really creative, use them as bases for sauce or mix them into your pastas and salads!
Nutrition: Watermelon seed butter vs cashew butter
Watermelon seed butter is the lowest-calorie seed butter, only having 156 calories per serving! And, it has very few carbs, with just 4 net grams along with 8 grams of protein per serving – I don’t know about you, but I would not have expected that high of a protein content from watermelon seeds! Unfortunately, it has no fiber, which is the main drawback of this spread.
Cashew butter has a lot of carbs, which is quite different from watermelon seed butter – it boasts 9 net grams per serving, with 1 gram of fiber. It has some great healthy fats, and 4 grams of protein per serving – however, keep an eye on the added sugar content if you want to get one that’s unsweetened.
Serving size: 2 tbsp | Watermelon seed butter | Cashew butter |
Calories | 156 | 190 |
Total fat (saturated) | 13 g (3 g) | 16 g (3 g) |
Total carbs | 4 g | 10 g |
Net carbs (fiber) | 4 g (0 g) | 9 g (1 g) |
Total sugars (incl. added) | 0 g | 3 g (4 g) |
Protein | 8 g | 4 g |
How to store watermelon seed butter and cashew butter
Watermelon seed butter and cashew butter are both best stored in the fridge. This will lengthen their life span a bit, and also help with any oil separation. Plus, watermelon seed butter will thicken up a little in the cold, which will make it easier to handle!
Make sure to check the labels for best-before dates and any specific storage instructions!
Watermelon seed butter vs cashew butter: Which is better?
This is a tough choice here!
Watermelon seed butter has an awesome protein content while having a lot of dietary versatility. It also has no sugar, and boasts a unique taste and texture.
On the other hand, cashew butter is loved by many for its mild nutty taste and amazing thick and creamy texture while boasting a solid amount of healthy fats.
You can’t go wrong with either, and I actually prefer cashew butter’s texture, but watermelon seed butter wins overall due to its superior nutritional profile, greater dietary versatility, and lack of allergens – everyone can enjoy it!
FAQs
Yes you can! Watermelon seed butter has no nuts in it, making it a great substitute to nut butters!
Almond butter is considered one of the healthiest nut butters due to its high vitamin E, mineral, and monounsaturated fat content, which are all great for overall health!
Watermelon seed butter is a decently healthy choice due to its high protein content along with low calorie and sugar contents.
That depends on what you’re looking for! Seed butters are better for people who have nut allergies, while nut butters have a creaminess and flavor that is hard to beat.
Both are good choices, but watermelon seed butter has a great 8 grams of protein per serving, making it the better choice.
Watermelon seed butter is the only one here with a low enough carb content for keto diets, while cashew butter is not suited for keto diets.
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