Sunflower Seed Butter vs Peanut Butter

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Comparing the differences between sunflower seed butter and peanut butter, including allergies and nut and seed butter alternatives + recipes. 

If you have a peanut allergy, you have probably heard about sunflower seed butter, also known as sunbutter. This article shares the differences between sun butter and peanut butter including what they are, what the differences are, and even some of my favorite sun butter recipes. 

Key takeaways 

  1. Sunflower seed butter is a safe alternative for those who are allergic to peanut butter or other nut butters. 
  2. Sunflower butter can be used in recipes anyplace that calls for nut butters in an equal amount. 
A jar of SunButter next to a jar of Peanut Butter on the wood tabletop in the kitchen.

What is Sunflower Seed Butter? 

Sunflower seeds make sunflower seed butter. It has a mild flavor and a creamy texture. 

Since they are not a type of nut or legume, that makes sunflower butter a great alternative for those with peanut allergies or tree nut allergies. 

Sunflower butter is an excellent source of nutrition. It is a complete protein, holding all 9 essential amino acids. It also contains a lot of vitamin E and niacin (vitamin B3) naturally. 

The mineral content is fantastic with sunflower butter. It is a good source of iron, magnesium, manganese, selenium, phosphorus, copper, and zinc

Tip! With it having selenium, this is a good alternative for getting selenium on a plant-based diet in place of Brazil Nuts. 

Because they are made with roasted seeds and not peanuts, sunbutter makes for a good choice to pack in school lunches. 

Finally, sunflower seed butter is a good source of protein and calories. It typically has 8 grams of protein in a serving. It also is a good source of healthy fats. 

My favorite Sunflower Seed butters: SunButter unsweetened, SunButter Chocolate, and Trader Joe’s Sunflower Seed Spread.

All About Peanut Butter 

Peanut butter is made from peanuts, which are a legume and not actually a nut at all. That puts peanuts in the same family as peas and beans. Peanut Allergies are one of the most common allergies in the world, making them part of the Top 9.

Peanut butter typically has a strong, nutty flavor. 

Sometimes peanut butter is made with other oils, for example palm oil, to help with the texture. This can also increase saturated fats. Not to mention that it can also contain a lot of sugar! Natural peanut butter is typically free of these. 

Nut Butter Alternatives 

There are many different types of nut butters that you can use as peanut butter alternatives. There are so many protein-rich plant-based spreads on the market now that no matter what your food allergies, there is something for you. Here are some examples of different types. 

Made without tree nuts: 

  • Soy Butter: Made from roasted and ground soy beans (also known as soy nut butter) 
  • Pumpkin Seed Butter: Made from roasted and ground pumpkin seeds 
  • Chickpea Butter: Made from chickpeas!
  • Tiger Nut Butter: Not actually a nut at all! Tiger nuts are made from a tuber. Does contain coconut so avoid if you are allergic to coconut.  

Made with tree nuts:

  • Walnut Butter
  • Hazelnut Butter
  • Cashew Butter 
  • Almond Butter 

Where can I buy sunflower seed butter?

You can find this in just about any grocery store nowadays! They are typically located next to the other peanut and nut butters. Some of the most popular brands include Trader Joe’s Roasted Sunflower Seed Butter and Sunbutter. 

Is sunflower butter a good substitute for peanut butter? 

Yes! Sunflower butter is a perfect substitute for peanut butter in all recipes. 

I have successfully used sunbutter for years in things like cookies, pancakes, sandwiches, sauces, dips, and even just enjoying it with a spoon. 

3 types of sunflower seed butter on a wood table in the kitchen. It includes Trader Joe's Sunflower Seed Butter and SunButter.

Are there different types of sunbutter? 

Yes. You can typically purchase sunbutter in creamy texture, crunchy texture with bits of roasted sunflower seeds, unsweetened, and even a chocolate flavor! This makes a great substitute for Nutella. 

Can I use sunflower butter in place of peanut butter in a recipe? 

Yes, you can easily use sunflower butter in place of peanut butter in a recipe. Here are a few of the recipes I have that use sunbutter. 

Is sunflower butter inflammatory? 

Unlike peanut butter which can trigger inflammation, sunflower seed butter is rich in antioxidants and anti-inflammatory compounds. That makes it a good option for those who are looking to add more anti-inflammatory foods into their diet. 

What does sunflower butter taste like? 

I think that it is a mild roasted and nutty flavor, a bit earthy, and pretty sweet. The flavor is nowhere near as strong as other nut butters like peanut butter or almond butter. 

The chocolate flavor tastes like rich, dark chocolate. I love to add a spoonful to a date for a healthy dessert!

Recipes for Sunflower Seed Butter 

If you try these out, please leave a comment below! This provides helpful feedback to both me and other readers. And if you want more delicious, dietary friendly recipes you can subscribe to my newsletter and follow along on Instagram, Twitter, and Facebook!

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