Almond and peanut butter are two popular nut butter loved for their creamy texture, rich flavor, and nutritional benefits. Peanut butter has been a staple in the American pantry for decades. But lately, other types of nut butter, such as almond butter, are starting to gain in popularity. This recent trend in the nut butter market raises the question: Which nut butter is the healthiest and which is better for weight loss? While the price of almond butter is typically higher than the price of peanut butter, does that mean it’s healthier? When faced with so many options, making the healthy choice isn’t usually crystal clear.
For a quick answer, both nut butter does have similar nutritional value. On a strictly nutritional basis, the verdict is that almond butter is healthier than peanut butter, but only by a bit. Given that almond butter is a harder hit on your wallet, unless you have a special preference for almonds, peanut butter is still an excellent healthy choice. If you’re really not sure, alternating between the two is a perfectly reasonable solution. Just remember to choose a nut butter that doesn’t have any added sugar, partially hydrogenated oils or trans fats, or artificial ingredients. The label should have just one ingredient: “peanuts” or “almonds” (and maybe a pinch of salt).
Nutritional Value: A Head-to-Head Comparison
Both almond and peanut butter pack a punch when talking about nutritional value. Each provides its unique health benefits, from supporting heart health to providing essential vitamins and minerals. To determine which one has the bigger health advantage, remember, it’s the whole package of nutrients, not just one or two, that determines how good a food is for your health.
Calories
Most nuts and nut butter are about the same in terms of calories per ounce. Two tablespoons of either peanut or almond butter contain just under 200 calories, so if your main concern is with calories, there’s no difference. However, all nut butters are considered high in calories relative to other foods, so be careful with how much you are spreading on your toast. It is essential to remember that the fat is mostly healthy, monounsaturated and polyunsaturated, which supports heart health.
Winner?: It’s a tie!
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Healthy Fats
Almost all types of nuts contain a large amount of fat, but that doesn’t mean they are bad for you. The type of fat is the most important factor to consider, and this is where almond butter has a slight edge over its peanut counterpart. Both almond butter and peanut butter are high in monounsaturated fat, the type of fat linked to a reduction in heart disease and better blood sugar control. Nonetheless, a 2-tablespoon serving of almond butter contains roughly 25 percent more monounsaturated fat than the same amount of peanut butter.
Almond butter contains more monounsaturated fats, which are beneficial for heart health. Peanut butter contains more omega-6 fatty acids, which, in excess, can contribute to inflammation if not balanced with omega-3 intake. A serving of peanut butter also has over twice as much saturated fat as a serving of almond butter. While saturated fat isn’t necessarily harmful in moderation, too much of it can raise your cholesterol, which can increase your risk of cardiovascular disease.
Winner?: Almond butter.
Vitamins and Minerals
Almond butter is the frontrunner again, once you look more closely at the vitamin and mineral content. Almond butter is rich in vitamin E, which provides about 45% of the daily recommended intake per serving. It contains nearly three times as much vitamin E, twice as much iron, and seven times more calcium than peanut butter. As an antioxidant, vitamin E helps stop the development of plaque in your arteries, which can narrow them and eventually cause a heart attack. Calcium supports the health of your bones, and iron is essential for your red blood cells.
Peanut butter isn’t necessarily lacking in vitamins and minerals. It has plenty of vitamin E, calcium, and iron, too. It just doesn’t have quite as much as almond butter. Peanut butter contains more niacin (vitamin B3), an essential nutrient for metabolism, nervous system function, and antioxidant protection.
Read also: Peanut Butter Powder Nutrition
Almond butter contains: calcium for bone health, vitamin E for skin and hair health and iron for brain and blood health.
Peanut butter contains: selenium for immune support, vitamin B6 and folate for mood and biotin for nails.
Winner?: Almond butter.
Fiber
Fiber makes you feel full faster, which may help you maintain a healthy weight. It also helps lower your cholesterol. Luckily, all nuts contain fiber. When it comes to fiber content, almond butter once again comes out on top compared to peanut butter. Two tablespoons of almond butter has roughly 3.3 grams of fiber, while 2 tablespoons of peanut butter has just 1.6 grams. Almond butter offers more fiber and lower carbs than peanut butter, which can contribute to satiety.
Winner?: Almond butter.
Read also: Peanut Butter Keto Recipe
Protein
Nut butter is a great source of vegetable protein. As it turns out, peanut butter has a small lead over almond butter in terms of protein content. There are 6.7 grams of protein in a serving of almond butter, and 7.1 grams of protein in a serving of peanut butter. In comparison, one large egg has just over 6 grams of protein. If protein is a vital focus, peanut butter can be a better alternative.
Winner?: Peanut butter.
Sugar
This is where it gets tricky. While almond butter has less sugar, natural almond butter and peanut butter are both fairly low in sugar overall. Be aware, however, that some brands of nut butter are sweetened with added sugar. Whatever nut butter you decide on, aim for the natural version. In other words, check the ingredients label and make sure sugar isn’t on it.
Winner?: It’s a tie!
Health Benefits and Weight Loss
Research has shown time and again that people who regularly include nuts or nut butter in their diets are less likely to have heart disease or type 2 diabetes than those who don’t eat nuts regularly. Research also suggests that regular consumption of nuts doesn’t contribute to obesity, despite the fact that nuts are high in calories. Most studies find that the type of nut or nut butter doesn’t matter. For example, a study in over 6,000 women with type 2 diabetes found that eating five or more servings of either nuts or peanut butter per week significantly lowered the risk of cardiovascular disease.
Almond butter is rich in monounsaturated fats, magnesium and vitamin E, which are a perfect trifecta for promoting heart health, strong bones, and healthy skin. With its higher protein content and abundant B vitamins (niacin, folate, B5, B6), peanut butter is an energy powerhouse that keeps your metabolism functioning and energy levels stable throughout the day.
However, almonds and peanut butter are calorie-dense, so weight loss is more about portion control than the specific nut butter you choose.
Other Factors to Consider
Beyond the core nutritional profiles, several other factors can influence your choice between almond butter and peanut butter.
Taste and Texture
Almond butter has a slightly thicker texture and a mild, nutty flavor. Peanut butter, on the other hand, it’s creamier and has a stronger, more specific taste.
Ingredients
Not all nut butter is created equal. It is important that you read the ingredients and opt for brands made solely of almonds, peanuts, and/or salt to ensure you are getting the most nutritious options. Avoid added sugars and oils: Some peanut butter contains hydrogenated oils, which introduce trans fats that may increase heart disease risk.
Allergies
When comparing almond butter vs peanut butter nutrition, they are similar and it comes down to allergy. If you have a peanut allergy, go with almond butter. If you have a tree nut allergy, go with peanut butter.
Sustainability
Almond production requires more water than peanuts, increasing environmental impact.
Price
The average jar of peanut butter is significantly less expensive than the average jar of almond butter. Most brands of natural peanut butter can be found in the $3 to $6 range, while almond butter tends to be found at $10 or more per jar. The reason for the difference in price, in addition to supply and demand, is due in large part to their method of production and processing. Peanuts grow underground in many regions around the world, with relatively low property costs, while almonds are tree nuts and depend on very specific climate and soil conditions, limiting the areas in which they can be farmed (9). Although a higher price point can give the consumer the illusion that a product is of higher quality, that is not necessarily the case with almond butter and peanut butter.
Versatility in the Kitchen
While almond and peanut butter are tasty on their own, their versatility in the kitchen is exceptional.
- In Smoothies: Add a spoonful of almond butter for a creamy texture and a protein boost.
- Homemade Peanut Butter Cups: For a healthier version of the classic treat, melt dark chocolate and layer it with a dollop of peanut butter.
Debunking Common Myths
There are plenty of myths out there about nut butter that could be confusing your choices.
- Myth 1: Peanut butter is unhealthy due to its fat content. While peanut butter is calorie-dense, it is essential to remember that the fat is mostly healthy, monounsaturated and polyunsaturated, which supports heart health.
- Myth 2: Natural peanut butter tastes strange. The idea that natural peanut butter tastes “strange” is often due to sweetened, more processed versions. Natural peanut butter, with only peanuts (and maybe a hint of salt), has a rich, earthy flavor that many find delicious.
- Myth 3: Peanut butter causes inflammation. Although peanut butter contains more omega-6 fatty acids, research suggests that moderate consumption, especially when balanced with omega-3 from other foods, does not cause inflammation.
Incorporating Nut Butter into Your Diet
Both almond and peanut butter can be part of a healthy diet when consumed in moderation. The key is to opt for natural versions without added sugars and hydrogenated oils.
Here at Bobo’s we use both almond butter and peanut butter for their excellent nutrition and taste quality. Almond butter has protein, magnesium, fiber and healthy fats. The kind of fats are MUFAs. The American Heart Association shows that foods containing MUFAs also have a good dose of vitamin E, which is great for skin health, in particular. SO, that’s why you may see almond oil and extract in certain skincare and hair care products, too. Peanut butter is also healthy, but it contains a different kind of healthy fat, which is how these two types of nut butter differentiate from each other. Peanut butter contains PUFAs as their kinds of clean, nutritious fat. Peanuts are in fact legumes, so they may not be tolerated for those on a Whole30 or paleo diet (which restricts legumes due to phytates and lectin content). Peanut butter also has plenty of vitamins and minerals including Vitamin E, calcium, and iron.