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Peanut Butter, Tree Nut Butter Or Seed Butter - Which One Is Best For You And Why

Look in any pantry, in any kitchen across the USA and you’ll likely find peanut butter. However, with the rise of peanut allergies and popular diets such as the ketogenic diet - peanut butter has somewhat fallen out of favor. The role of nuts in nutrition cannot be denied nor can their deliciousness!

This has led to all manner of alternatives, butter made from almonds, cashews, soybeans, and seeds abound. Yet, with this much choice, how do you know which is the best one for you?

The answer can depend on a few factors. The best place to start is by understanding what each product contains and comparing your options

What’s In A Butter?

Peanut Butter

Not technically a ‘nut’, peanuts grow in the ground and are closely related to legumes such as chickpeas and lentils. They are also known as ground nuts or monkey nuts and originate from South America.  

Peanut butter is made by roasting and then grinding the nuts into a smooth paste. Usually, sugar or salt is added to enhance the flavor. 

Pros -  Great source of protein and fiber, high in healthy fats such as Omega-3s. Contains vitamins and minerals such as Vitamin E, zinc, magnesium. Inexpensive and readily available. 

Cons -  High in carbohydrates making it unsuitable for consumption on the ketogenic diet. Can be very high in added salt and sugar. Prominent allergen - more than 1% of the American population is allergic to peanuts. Not suitable for school lunches. 

Almond Butter

Almonds are a tree nut and not related to peanuts at all. Almond butter rapidly gained popularity as peanut allergies increased and it is now easily found on the shelf alongside your favorite peanut butter.

It is made in much the same way as peanut butter, nuts ate roasted and then ground into a paste. 

Pros - Slightly higher in protein and fiber than peanut butter. High in monounsaturated fat, which helps to lower “bad cholesterol” (LDL) and raise “good cholesterol” (HDL). Contains more vitamins and minerals than peanut putter; such as calcium, magnesium, and essential B group vitamins. 


Cons - More expensive than peanut butter. Can still be an issue for those with tree nut allergies. Equal in salt and sugar to peanut butter in most instances.

Soybean/Pea Butter

Soybean butter is a relatively new offering. It is made by roasting the soybeans and adding salt and oil for flavor. While the consistency is indeed similar to peanut butter, many report the flavor as being quite stale with a peculiar aftertaste. 

Pros - Mimics peanut butter in color and texture. Contains around half the saturated fat as that of peanut butter. Good source of protein and fiber. 

Cons - Much higher in carbohydrates than peanut, almond, or seed butter. Lower in essential vitamins and minerals. Unpleasant flavor and aftertaste. Palm oil is often added to improve consistency making it less sustainable. Frequently, those with peanut allergies are also intolerant or allergic to legumes such as soybeans. 

Seed Butter

Seed butter is the primary choice for anyone with peanut or tree nut allergies. It is also a great option for anyone wanting a low fat, high protein, low carbohydrate peanut butter alternative. Making it well suited for anyone on a ketogenic diet. 

Seed butter, like nut or soy butter, is made by roasting or toasting the seeds and grinding them into a smooth paste. All manner of seeds can be used, such as pumpkin, chia, sunflower, flax, and sesame.

Pros - Usually the safest option for allergy sufferers - also safe for school lunches. Inexpensive compared to other peanut butter substitutes. Low in fat, low in carbohydrate, low in salt and sugar. Higher in protein than peanut or almond butter, vegan, and sustainable.  

Seed butters tend to be higher in magnesium, phosphorus, zinc, copper, and selenium than peanut or almond butter. 

Cons - Seed butters containing sesame are still a risk for allergy sufferers. Some single seed blends lack a variety of vitamins and minerals. Taste and texture can vary greatly. 

Picking A Winner

On the face of it, it can seem like a simple seed butter swap is the ideal health choice. However, a single seed blend doesn’t necessarily offer as many health benefits as a nut butter with regards to vitamins, minerals, and protein content.

This is where 5 Seed Butter emerges as the clear winner. We’ve taken 5 of the most nutritious and underutilized seeds and blended them to create a nutrient-dense spread. We worked tirelessly, testing, and trying many recipes before we settled on our current product. Now, we can offer the ideal peanut and tree nut butter substitute. One that ticks all the boxes for taste, health benefits, texture, and absence of allergens. 

Good Health Made Easy

Make the switch and choose the best butter for your health.

Our 5 Seed Butter is made up of:

Sunflower seeds which are high in magnesium, vitamin E, and protein, can help lower blood pressure, blood sugar, and cholesterol. 

Chia Seeds are high in omega-3 fatty acids and protein, fiber, magnesium, calcium, iron, copper, phosphorus, manganese, and selenium.

Flax seeds, also high in omega-3 fatty acids and protein, can help lower blood sugar and insulin levels, aids in weight loss, improve skin health, and is rich in lignans which are shown to reduce the risk of certain cancers. 

Pumpkin seeds, high in iron, calcium, B2, folate, and beta-carotene, which the body metabolizes into vitamin A. They also contain omega-3 and omega-6 fatty acids. 

Hemp seeds, high in protein, unsaturated fats, and fiber. It also contains zinc, iron, and B vitamins niacin, riboflavin, thiamine, and folate. 

We toast and blend our seeds to enhance their flavor and unlock their goodness. All on a production line free of the top 8 allergens. They are then created into one of four great flavors - think of it like a multi-vitamin in a spread.

  1. Creamy 5 Seed Butter just like smooth peanut butter. 
  2. Chocolate 5 Seed Butter the perfect nut-free Nutella substitute. 
  3. Unsweetened 5 Seed Butter for those wanting a low sugar option or prefer savory. 
  4. Crunchy 5 Seed Butter for lovers of crunchy peanut butter. 

Our 5 Seed Butter is an easy substitute for peanut butter in recipes, salad dressings, smoothies, sandwiches, and more. Don’t just choose any peanut butter alternative, choose one that packs a nutritional punch. Choose 5 Seed Butter.

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