Peanut Butter Vs. Almond Butter: Which is Healthier?

Peanut butter has been a staple in the American diet for decades. And it’s no wonder! Peanut butter is delicious, filling and a wonderful source of protein, iron and healthy vitamins.

It can even lower the risk of heart disease and diabetes!

But lately, some other types of nut butter (mainly, almond butter) have been gaining popularity, at twice the price. Does that mean it’s healthier?

Let’s take a look.

Peanut Butter vs. Almond Butter: Which is Healthier?

With so many options available, it’s easy to become overwhelmed. This little guide will help break down the nutritional value of both options, so you can make an informed and healthy decision. 

Fats:

Both peanut butter and almond butter are excellent sources of heart-healthy fats.

“The typical 2-tablespoon serving of peanut butter has 3.3 grams of saturated fat and 12.3 grams of unsaturated fat.” says Dr. Walter C. Willett, nationally known nutrition expert. However, almond butter is a slightly better source of good fats, with 5 grams of monounsaturated fat (versus peanut butter’s 3.3).

Either way, you’re on the right track to lower blood cholesterol levels and reduce your risk of stroke and heart disease. Just don’t overdo it.

Vitamins:

In this category, almond butter is the clear winner in vitamin and mineral content. Almond butter contains nearly three times as much vitamin E, seven times more calcium and twice as much iron than peanut butter.

That vitamin E content can really make a difference in your health! As an antioxidant, vitamin E helps protect your cells against free radicals, protecting you against diseases like cancer.

This doesn’t mean peanut butter is lacking exactly. But if you’re out to get the best nutritional value, go for almond butter.

Calories:

Almond butter and peanut butter are essentially equivalent in terms of calories per ounce. Two tablespoon servings of each account for just under 200 calories. No need to worry on that front.

Protein:

Protein is where peanut butter really stands out. While both are an excellent source of vegetable protein, peanut butter has more to offer. There are 6.7 grams of protein in a 2-tablespoon serving of almond butter, but 7.1 grams in the same serving of peanut butter. This is nearly equivalent to the protein content of one large egg!

Fiber:

Fiber helps make you feel full faster, which can help you maintain a healthy weight. Lucky for you, all nuts are full of fiber, which makes nut butters a wonderful pantry staple for those looking to lose a few pounds.

Between almond butter and peanut butter, almond butter is the better choice. A 2-tablespoon serving of almond butter has roughly 3.3 grams of fiber, while the same serving of peanut butter has only 1.6.

In the end, both almond butter and peanut butter are standout foods. You can’t really go wrong! But if you’re really getting down to the nitty gritty, almond butter takes the cake. It’s rich in micronutrients that will keep you healthy and it has a rich, natural sweetness that you really can’t compete with.

However, it’s crucial that you buy unsweetened, natural, organic nut butters to get the full effect. Commercially-made options are often stuffed with added sugars and oils, which equals unhealthy in a heart beat.