Watermelon Seed Butter vs Sunbutter: The Ultimate Verdict

You may be just as surprised to hear this as I was the first time, but watermelon seed butter is a real thing!

In fact, like sunbutter, watermelon seed butter can be a great (and very unique) alternative to nut butters, especially if you have a nut allergy!

Let’s talk about the pros and cons of each to find which is the best to eat!

Comparing watermelon seed butter vs sunbutter

Watermelon seed butter and sunbutter both boast a smooth and creamy texture, although watermelon seed butter is much thinner. They also each have no allergens, making them great choices for everybody! On top of that, they fit vegan and paleo diets, assuming that your sunbutter is unsweetened (watermelon seed butter is also keto-friendly).

Their glycemic index scores are both low – we don’t know the exact score for watermelon seed butter, but an educated guess considering the watermelon as a whole suggests that it is likely low. Either way, check with your doctor if you’re worried about your blood sugar spiking from it!

	Watermelon seed butter	Sunbutter
Taste	Mild, earthy (similar to tahini)	Intense, earthy, roasted
Texture	Thin, smooth & creamy	Smooth, creamy
Allergens	None	None
Vegan?	Yes	Yes
Paleo?	Yes	Yes (if unsweetened)
Keto?	Yes	No
Glycemic index (GI)	Unknown; likely low	Sunflower seed=35

What is watermelon seed butter?

This unique butter is made with the soft, white, and edible seeds from my favorite summer snack: the watermelon. Most of us just get rid of these seeds, but it turns out you can actually turn them into a nutritious and tasty spread – one that can even replace your peanut butter!

These seeds are ground until a smooth and creamy paste is made – simple enough!

What is sunbutter?

Sunbutter, AKA sunflower butter, is made by grinding roasted sunflower seeds into a tasty spread. The only other ingredient you need is a pinch of salt – you can easily make sunbutter at home! 

It has made a name for itself as one of the best alternatives to peanut butter, which is one of the most popular nut butters around – and it has no nuts, sesame seeds, peanuts, or other common food allergens added, making sunbutter allergy-friendly just like watermelon seed butter!

Differences between watermelon seed butter and sunbutter 

The biggest differences between watermelon seed butter and sunbutter are their tastes and textures.

Watermelon seed butter has a mildly nutty taste similar to tahini (sesame seed butter), while sunbutter has a more earthy and roasted nut flavor to it. Watermelon seed butter also has a creamier and thinner texture to it than sunbutter, which has a smooth and creamy finish that resembles traditional peanut butter. 

Sunbutter also tends to have added sugar in it, whereas watermelon seed butter has no sugar in it! 

There are a couple more nutritional differences between the two, which we’ll explore in just a bit…

How to use watermelon seed butter vs sunbutter 

Since watermelon seed butter has a mild flavor, it can be used in both sweet and savory dishes without overpowering the other ingredients. It goes great drizzled over your oatmeal, mixed into your yogurt or smoothies, added as an ingredient in your desserts, or used as a base in dips and sauces!

Sunbutter is just as versatile, making itself useful as a spread on your toast or waffles, having sliced apples or other fruit dipped into it, used as an ingredient in baking, and offering a creamy addition to smoothies!

Both watermelon seed butter and sunbutter boast a versatility that allows you to get creative with them! You can really explore using them in sauces and dips, or use them in a more conventional way such as spreading them on your toast!

Nutrition: Watermelon seed butter vs sunbutter 

I already mentioned that watermelon seed butter is super low in sugar, but it’s also low in carbs and calories! Besides that, it also has a surprisingly high protein content – which was probably the most surprising to me. I mean, you’d think that something coming from a watermelon wouldn’t be packed full of protein, right?

Anyways, sunbutter also has a strong protein content, as well as being a source of fiber, vitamin E, magnesium, and healthy fats! However, it does often contain added sugar and tends to be more calorie-dense, so be sure to check the label before you buy.

Serving size: 2 tbsp	Watermelon seed butter	Sunbutter
Calories	156	200
Total fat (saturated)	13 g (3 g)	17 g (2 g)
Total carbs	4 g	6 g
Net carbs (fiber)	4 g (0 g)	4 g (2 g)
Total sugars (incl. added)	0 g	3 g (3 g)
Protein	8 g	7 g

How to store watermelon seed butter and sunbutter

Both of these should ideally be stored in a cool, dry place. Sunbutter generally is fine at room temperature, but putting both of these in the fridge after opening is going to keep them good for longer – plus, it’ll thicken them up a bit! 

And if you made either of these at home or bought the natural versions at the store, I’d recommend keeping them in the fridge for sure.

Always be sure to check their labels for the best-before date and any specific storage instructions, and try to finish them within 2-3 months for the best flavors and nutritional value!

Watermelon seed butter vs sunbutter: The ultimate verdict

Both watermelon seed butter and sunbutter are awesome nut-free and allergy-friendly options, and I recommend trying both of these out in different recipes to see which one you favor more! You may just end up liking them both for different things, in which case having a jar of each on hand might be the best bet!

However, although it mainly comes down to taste preferences, watermelon seed butter will serve you a bit better if you’re looking for a low-calorie and low-sugar option. 

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