Peanut Butter vs Sunflower butter - which one is healthier?

Sunflower Butter Vs Peanut Butter

Sunflower Butter Vs Peanut Butter 

Peanut butter, a spread from ground, dry-roasted peanuts, is the most common nut butter with Americans eating 3 pounds of it per person each year. However, we are seeing more nut butters on the market becoming more popular due to peanut allergies, occurring in 1 in 50 children and 1 in 200 adults. Sunflower butter, a food paste made from sunflower seeds, has been a popular alternative in nut-free schools which is the driving force between the conversation of sunflower butter vs peanut butter.

Healthy Fats

When we take a look at sunflower butter vs peanut butter, nutritional value is a key aspect. After all, they are not cut from the same cloth! Sunflower seeds come from the seeds of sunflowers and peanuts are grown underground as the seeds of legumes. Although small, they are mighty in nutrition. Nuts contain healthy unsaturated fats, protein, and fiber.  Due to the protein and fiber content, peanut butter has been shown to stop cravings and lead to longer satiety, or the feeling of being full. Seeds are mostly healthy fats with some fiber, and a whole lot of vitamins and minerals. The fat and calorie content of sunflower butter and peanut butter are very similar so when we compare the two, we need to “dig deeper” to see the vitamin and mineral benefits these butters have to offer!

Vitamins and Minerals

When it comes to sunflower butter vs peanut butter, both are rich sources of magnesium, phosphorus, potassium, copper, vitamin E, and folate. Sunflower butter contains almost triple the amount of zinc and surpasses the amount of Vitamin B6 that’s in peanut butter. Together, Zinc and Vitamin B6 contribute to boosting the immune system. On the other hand, peanut butter doubles the niacin content in sunflower butter. Niacin, a B vitamin has been shown to lower cholesterol, ease arthritis, and boost brain function. In terms of skin and hair health, both sunflower butter and peanut butter have beneficial properties. Vitamin E, found in higher amounts in sunflower butter vs peanut butter, may prevent UV damage to the skin. Magnesium and folate, also found in higher amounts in sunflower butter, promotes hair follicle growth to maintain and keep hair healthy.

 How to Choose the Right Nut Butter

Whether you’re looking at sunflower butter vs peanut butter, there are helpful ways to choose the healthiest spread! Here are a few of my “Go To Tips” when searching for the perfect butter:

Homemade Nut Butter Recipe
Both spreads are easy enough and financially friendly to make at home. I use my food processor, 2 cups of raw, unsalted peanuts/seeds for every 1 cup of butter, and a dash of honey and salt. When grinding the nuts/seeds, the spread goes through a few different stages before it gets to the right consistency, so patience is key!

Peanut Butter vs Sunflower butter - which one is healthier?

Homemade Nut Butter Recipe
Both spreads are easy enough and financially friendly to make at home. I use my food processor, 2 cups of raw, unsalted peanuts/seeds for every 1 cup of butter, and a dash of honey and salt. When grinding the nuts/seeds, the spread goes through a few different stages before it gets to the right consistency, so patience is key!

Ingredients:

  • 2 cup raw unsalted peanuts or sunflower seeds

Optional Ingredients:

  • ¼ tsp sea salt
  • 1-2 tsp honey
  • 1-2 tsp vegetable oil (for an extra smooth texture)

Method:

  1. Add peanuts or sunflower seeds to the food processor. 
    • You’ll first notice a crumby-like texture and then it will start to clump. As the machine keeps going the nuts/seeds will turn into a sandy paste, and finally a spreadable butter.
  1.  

2. Add your optional ingredients and blend to incorporate.

My favorite thing about these spreads are they are great healthy snacks, in moderation. For me, when it comes down to sunflower butter vs peanut butter, I find ways to enjoy both of them! Although peanut butter on celery and carrots are my favorite post-run fuel source, sunflower butter has been my choice of spread when I know I will be entering a nut free environment or when I know I’ll be in close contact with groups of people. 

Some of my favorite usages of these spreads are:

Send a friend or family member a gift with peanut butter here.

What are some of your favorite usages of sunflower butter vs peanut butter?

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