Raw Food Alchemy by Amie Sue
Through out the years of my Internet Surfing and looking at raw food recipes, I have seen some confusion about the difference between Coconut Oil and Coconut Butter. So I thought I would write a little explanation about each and put the confusion to rest.
What is the difference between coconut oil and coconut butter?
Coconut oil is JUST the oil that is extracted from the meat.
Coconut butter is the whole meat of the coconut pureed into a creamy butter.
Coconut meat (by nature) is approximately 65% oil.
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Before I go any further I want to share about the Artisana brand of what they call Coconut Butter. I took a snippet from the Artisana site that describes their product, which is indeed different in consistency than the oil. Shoot, right now I have a jar of it in front of me on the coffee table and a spoon, and I have been nibbling away all morning. I can’t do that with coconut oil because, to me, it is just too oily.
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Nutiva Organic Coconut Manna (butter)
It is a whole-food product, meaning it is 100% coconut with very little processing. The difference between this and coconut oil is that coconut oil is put through a cold expresser process to get the oil out. Both are fresh-harvest coconuts that are dried, but the Manna is ground into a very fine powder right after drying. Then, they add some of their coconut oil. Manna is lower in calories than coconut oil. Nutiva Organic Coconut Manna contains 12% fiber and 9% protein, whereas coconut oil contains none.
You need to soften the product and mix thoroughly to truly appreciate the full spectrum of this amazing product. It must be softened by achieving a temperature above 76 degrees and then mixed thoroughly. If you live in a warm climate, you won’t have to worry about softening. To soften:
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Can I substitute Coconut Oil for Coconut Butter in recipes?
The answer is not a straight yes or no. In the mainstream of things, the two are considered the same, but in the raw world having such manufacturers such as Artisana who makes a different product than coconut oil which they call coconut butter. So, for those who are not aware or don’t have access to this product line, it is my belief that many people are referring to the same ingredient when they say coconut butter or coconut cream. Following me here? The Artisanan Coconut Butter has a different flavor and texture than the coconut oils that most recipe makers are using. As a safe rule of thumb, if you are reading a recipe and they use either coconut oil or coconut butter as the ingredient terminology, I would safely assume that they are indeed using coconut oil. If you are really perplexed and want to know for sure, email or contact that recipe designer and ask them to clarify. I have used the Artisana brand of coconut butter in place of coconut oil due to what I had on hand at the time, and the recipe still came out great in the end.
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Coconut oil contains absolutely no trans fats. Although many people mistakenly believe coconut oil is dangerous to health due to its saturated fat content, close to two-thirds of its saturated fat is made up of medium-chain fatty acids, which are actually health promoting and they are antimicrobial, easily digested for quick energy, and beneficial to the immune system.
The popular misconceptions about coconut oil can be traced to some decades-old flawed studies, some of which used hydrogenated (chemically altered, unnatural) coconut oils, and to misleading advertising campaigns generated by the edible oil industry. The industry instead promoted polyunsaturated fats (such as canola, soybean, safflower. and corn), which easily go rancid when exposed to oxygen and produce harmful free radicals in our bodies. Coconut oil was falsely accused of leading to coronary heart disease, a myth that has been refuted by a large body of research showing that consumption of natural coconut oil is beneficial to health, including cardiovascular health.
Traditional wisdom also supports the regular use of coconut oil. It has been used as a traditional food by the Polynesians since ancient times, and they have among the lowest rates of heart disease in the world.
Some of the health benefits of consuming coconut oil include:
Lauric acid, known for its antiviral, antibacterial, and antiprotozoal functions, makes up about 50% of the fatty acid in coconut fat. In the body, it is converted to monolaurin, a powerful monoglyceride that destroys lipid-coated viruses (such as HIV, herpes, cytomegalovirus, and influenza) as well as pathogenic bacteria including helicobacter pylori and listeria monocytogenes.
Coconut oil can vary widely in both quality and effectiveness. Most commercial coconut oils are refined, bleached, and deodorized, and many are made from “copra,” or dried coconut meat. Some are even hydrogenated. Others that are called “cold-pressed” still are fermented or heated to remove water, and in the process they lose the natural vitamin E and tocopherols needed for stability and protection against rancidity.
So look for coconut oil that is a virgin, cold-pressed, vitamin E rich, “biologically pure” one that is identical to unextracted oil from coconuts. To make virgin coconut oil, fresh coconut meat is grated and expeller-pressed to produce coconut milk, which is then centrifuged to separate it into solid components, oil, and water with no heating, refining, bleaching, or deodorizing.
this article helped me. i thought that coconut butter and coconut oil were one in the same because i have read that. today i tried to make raw frozen chocolate covered bananas. i used coconut butter. there was some oil on the top of the jar so i used that too. when i mixed in all of the ingredients it wasnt liquidy enough. i did the best i could and rolled them in chopped raw almonds so they actually came out tasting and looking fine but it was hard to work with. next time, i use the OIL. thanks
Hi Sheri, I am glad that this helped to clear things up for you. I understand where you were coming from because I was also reading such confusing information as to whether or not the two are the same. Many people think they are or they loosely inter-change the words. That is what lead me to write this up…I had to research it for myself so I knew. :) Thank you for posting! I love hearing your comments. Many blessings Sheri, amie sue
Hi, this article helped alot… thanks for your research. I have a recipe calling for coconut oil, but have the Artisana coconut butter in my pantry, so I will try this recipe w/the butter instead of the oil, and see what happens… thanks much.
I make lotions and usually use the raw oil in my lotion.. Would the butter work instead? I bought some by accident and have had success when make eggs for my son but not sure how it would work for my lotion. I’m leaning toward the thought it could be better, but would like your opinion.
Thanks
Lorraine
Hi Lorraine,
I don’t have any experience in making lotions, so I am not able to able your question. I fear that if I made a lotion from coconut butter, I would eat it right off my skin! haha
What?s Happening i’m new to this, I stumbled upon this I have found It positively helpful and it has aided me out loads. I hope to give a contribution & assist other users like its aided me. Good job.
DOES COCONUT BUTTER HAVE THE SAME HEALTH BENEFITS HAS COCONUT OIL? I WAS TOLD TO TAKE 1-2 TABLESPOONS A DAY OF OIL, BUT THE BUTTER TASTE SOOOOOO MUCH BETTER AND A HECK OF A LOT EASIER TO GET DOWN.
Hello Melissa,
Personally, I think we get more from the coconut oil. The butter is most amazing and I could eat a jar in one sitting. I too have been working on increasing my Coconut oil, I use it when I cook too. Did you get the last recipe email of the coconut barks I created? I designed specifically for the purpose for helping me in getting more of the oil in my body. The better has fiber, which is good but I think a person get a “more concentrated” response from the oil. Hope that helps.
amie sue
What is the difference between creamed coconut and coconut butter? I put creamed coconut in my rice but want to make a dessert that asks for coconut butter. The creamed coconut is a lot cheaper.
Good afternoon Nichole,
Let me start by first asking this…. is the product being raw a factor for you? This will help me answer more clearly.
Thank you so much for this info. I have a recipe that calls for both coconut oil & butter, but I could only find oil at the store. I figured there had to be a difference since it called for both. Where is the best place to buy coconut butter?
Julia,
I can find the coconut butter at Whole Foods and my local health food store. You can order it through Amazon as well.
Hey! I was trying to make a raw icecream recipe, but i can’t eat coconut meat right now. ( can have the oil however )
Anyways, I am wondering if i could use hazel nuts and brazil nuts as a “nut butter” base for an icecream without the coconut meat involved. could you somehow sub in the oil in a certain ratio for coconut meat?
Good morning Mariel,
Because this question isn’t pointing to a specific recipe, my answer can be varying…. but in general you can use nut butters for sure instead of the coconut meat. Cashews are the best if you want a smooth mouth texture but all nuts will lend a great flavor to raw ice cream. You can add the coconut oil in too, the amount depends on the over-all volume of the recipe. I would start with maybe 1/4 of a cup. Good luck! amie sue
Hi, I see that the Nutiva Manna is made from dried coconut, but when you are talking about how regular coconut oil is made you mention “copra” and act like its a bad thing. So does this mean I should not get the Nutiva stuff because its made from copra?
Why would one have to mix up the butter or manna before eating?
Do you know if coconut oil or butter contain phytic acid?
Are all of the vitamins and minerals contained in the coconut oil, or are some in the meat that are lost when it is separated into the oil?
Thanks!
Hello Bren,
I am not stating what a person should or shouldn’t eat… it’s a matter of knowing and education yourself regarding the food you are eating and how it is processed. Some coconut oils and mannas are raw and some are not. I think the main thing to take from this is that many commercial coconut oils are refined, bleached, and deodorized. It is just to become aware of this when making your purchase.
Why do you need to mix it? If you have purchased coconut manna/butter, you will notice that there is a bit of separation that takes place in the jar, stirring it together will just distribute some of the oil that may have separated from the meat, this happens in shipping. Mixing it also warms it up a tad and it will also help to make it more spreadable. You don’t have to do this…eat as is! It has a melting point around 76 degrees.
Does coconut contain phytic acid? yes
PHYTIC ACID LEVELS8
In milligrams per 100 grams of dry weight
Brazil nuts 1719
Cocoa powder 1684-1796
Brown rice 12509
Oat flakes 1174
Almond 1138 – 1400
Walnut 982
Peanut roasted 952
Peanut ungerminated 821
Lentils 779
Peanut germinated 610
Hazel nuts 648 – 1000
Wild rice flour 634 – 752.5
Yam meal 637
Refried beans 622
Corn tortillas 448
Coconut 357
Corn 367
Entire coconut meat 270
White flour 258
White flour tortillas 123
Polished rice 11.5 – 66
Strawberries 12
More reading on phytic acide – http://www.westonaprice.org/food-features/living-with-phytic-acid
Are all of the vitamins and minerals contained in the coconut oil, or are some in the meat that are lost when it is separated into the oil?
Mann – http://nutritiondata.self.com/facts/custom/627740/2
oil – http://nutritiondata.self.com/facts/fats-and-oils/508/2
I would suggest that if you have or need more detailed answers to your question, to get out there and research. If you can’t find all the answers, contact the manufactures of the product that you are looking at. There is TONS of information out there. Have a great day, amie sue
Dear Amie-Sue,
Thank you for having such an informative website! I am new to the raw world (vegan for 2 years now) and I only have a million questions that your site is providing many answers to.
Regarding the choosing of coconut oil – I have always used Dr. Bronner’s whole kernel vco, but after reading this article I went to their website
http://www.drbronner.com/DBMS/FPCOWHOLE14/FairTradeOrganicWholeVirginCoconutOil.htm
And while it says that their oil is cold pressed, it’s from “carefully dried coconuts.”
Is this copra? I intend to contact them to verify if it is indeed raw, but I’d like your opinion.
Thanks again :)
Hello Keslie,
I am happy to hear that you are gaining information through my site. my goal is to help others in their journey. :) I personally don’t have experience with Dr. Bronner’s whole kernel VCO but it sound interesting. From what I have read it is possible that it could be raw, it just depends on the way it is processed, which will vary from supplier to supplier. If you ever question how a product is processed, I highly recommend that you contact the manufacture, just like you mentioned doing. “carefully dried coconut” can mean and be taken to mean so many things… best to question them. Keep me posted if you would on what you find out from them. Blessings, amie sue
I purchased some shredded dried organic coconut and put it in my Vita Mix and turned it into coconut butter and it’s delicious!!!
Oh yes indeed Sophie, that works as well. :)
Thanks for the great info, I’m a nutritionist looking for an easier way to explain to clients the difference between the two. This greatly helped! :)
Maria,
Oh, I am so glad that you found this useful. :) Thank you for stopping by and have a great day! amie sue
Would also like to add that I get great quality coconut oils AND butter from my local health food store….The Natural Food Depot at 2075 Lawrence Ave E (Warden and Lawrence).
[...] RESOURCES: mercola.com, Health Report UK, LewRockwell.com, nouvearaw.com [...]
since coconut butter is the whole meat of the coconut, does it have more health benefits ( lauric acid/ medium chain tryglicerides) than coconut oil? i noticed that the butter has more calories and more carbs, etc
Hello Danielle,
I can’t say if one is better over the other. They both have great health benefits and they both offer different properties when it comes to recipe making or eating. Comparing the brand from Nutiva…
Coconut Oil: per Tbsp
Calories: 130
Fat: 14 g
Carbs: 0
Fiber: 0
Protein: 0
Coconut Butter: per Tbsp
Calories: 100
Fat: 9 g
Carbs: 3 g
Fiber: 2 g
Protein: 1 g
So you can see the main difference. I believe that both have a great place in the diet. I am known to eat spoonfuls of the butter but there is no way I could consume the oil in the same way. This is something that requires some deep research, as I do not have a scientific background in this area. I read great things about each one therefore both are apart of my pantry for use. I know this really didn’t answer you question but it’s the best I can do off the top of my head.
Hello Danielle,
I just came across a small blip on coconut butter and how good it is for you. Your question again was…”since coconut butter is the whole meat of the coconut, does it have more health benefits ( lauric acid/ medium chain tryglicerides) than coconut oil?” I still haven’t found if the butter has more than the oil…but here is quote I found from a nutrionist…..
Coconut butter (sometimes called Coconut Cream Concentrate) is a great snack to reach for when you want something sweet to eat or just for an energy boost. It’s a good source of lauric acid which, according to Mary Enig and Sally Fallon on page 48 of their book “Eat Fat, Lose Fat,” is “a proven antiviral, antibacterial, antifungal agent that’s also found in mother’s milk. Converted in your body to a substance called monolaurin, it helps you defent against viruses, bacteria and other pathogens and strengthens your immune system, protecting you from a wide range of diseases.” Lauric acid is only found in very few food sources: butterfat (in small amounts) and coconut and palm kernel oil.
If I find more interesting info, I will keep you posted but wanted to share that so far…
Thank you for this post! I was wondering this very thing today!
Your welcome Ashley :)
If I were to substitute the manna instead of coconut flakes in a recipe, do you know what is the conversion? Love coconut, don’t like the texture of flakes, and would rather use manna to get the flavor. Thanks
HI Donna… I don’t know the answer to this. It will depend on the recipe and what role the coconut flakes play. Are they for bulk? Flavor? etc. Without seeing what your making, I would make the recipe and start with a lessor amount and add more if needed. Have a great day, amie sue
Thanks so much this has been really helpful a minefield of info out there. Doing some research for healthy school snacks will definately be trying to work both more into our diets. I have been known to use the butter for eye makeup remover works a treat!
Thanks for the comment Jo :) I LOVE coconut butter, so much in fact that I try not to keep in hand. haha To dangerous if you know what I mean. Have a wonderful evening, amie sue
Can I use the coconut butter on my skin after my bath or shower?
Hi Francie… hmm, good question. I don’t think I would want to. Coconut oil would be a better choice. Coconut butter is more expensive and tastes devine! I would save it for culinary purposes… personally. :)
Hi. Do you have any scientific sources that are saying coconut oil are healthy?
Hello Darko… I don’t have any scientific documents off hand. I have read books and tons of write ups on it that state the many wonderful and amazing facts. If you want specifics, I would recommend contacting a manufacture of coconut oil and ask them if they would provide you with scientific studies and documents. Have a great day, amie sue
My Finance and I are starting a Gluten-Free, preservative free and lots of raw food diet! We are learning everyday. This is both a challenge and fun for us. We both enjoy eating popcorn, we make it ourselves on the stove. The typical ingredients used are popcorn, salt and coconut oil or (flavored coconut oil) depending on which brand of oil we use. Should I call the company regarding this being free of what we would like out diet to be free of or am I safe to assume that it is? Also, do you eat popped popcorn on a 100% RAW diet? I am still very new at this! Thanks a billion :)
Hello Jaclyn,
I am so happy to hear that you two are enjoying the journey of eating healthier! :) Good job! I would stir clear of the flavored coconut oil. Most likely it has chemicals in it… stick to the real coconut oil.
Personally, I can’t eat popcorn, to rough on my healing gut right now. If you are aiming for 100%, popcorn isn’t raw. Make sure you use organic popcorn kernels… GMO is a huge issue with corn products. But, just always do your best and have fun!! If you have further questions… I am always here and will do my best to help. Have a great evening, amie sue
Can you tell me if the butter has the same blood sugar stabilizing, matabolism-raising benefits as coconut oil? i.e. does it have the same benefits you list for coconut oil?
Hi Kimberly, I am exactly sure of this answer. It would require some further research. amie sue
Can anyone recommend a brand that is available in Australia? Of coconut oil and coconut butter. Thank you.