Almond Butter Vs. Peanut Butter: Which One Is Right For You?

Written by Varsha Patnaik , MSc (Biotechnology), Certified Diet & Nutrition Coach

Nothing feels as wonderful as a spoonful of peanut butter straight from the jar, isn’t it? Peanut butter has been around for a while now and is extremely popular for its versatility, taste, and price point. However, almond butter has been giving it tough competition. If you are concerned about which one is the healthiest option for you, this article explores both the butter’s nutrition profiles, benefits, and settles the almond butter vs. peanut butter debate. Keep reading.

Almond Butter Vs. Peanut Butter: Nutritional Comparison

Almond and peanut butter are rich in essential nutrients, fats, and other nutrients. However, one of them is healthier than the other on a nutritional basis. A tablespoon (16 g) of almond and peanut butter contain (1), (2) :

Almond Butter Vs. Peanut Butter: Nutrition Facts
NutritionAlmond ButterPeanut Butter
Energy98.2 kcal95.5 kcal
Protein3.36 g3.6 g
Total lipid (fat)8.88 g8.18 g
Carbohydrate3.01 g3.57 g
Fiber, total dietary1.65 g0.768 g
Sugars0.709 g1.68 g
Calcium55.5 mg7.84 mg
Magnesium44.6 mg27 mg
Phosphorus81.3 mg54.2 mg
Potassium120 mg90.2 mg
Vitamin E3.87 mg1.46 mg
Niacin0.506 mg2.13 mg
Monounsaturated fatty acids5.18 g4.06 g
Polyunsaturated fatty acids2.18 g1.97 g
Folate8.48 µg13.8 µg

From a nutrition perspective, both appear almost similar. However, almond butter remains ahead on certain important aspects. If you still can’t decide on which one to choose, scroll down to the next section.

Peanut Butter Vs. Almond Butter: Which One Is Better?

In terms of calories, both are almost the same. However, almond butter has more vitamins, minerals, and fiber than peanut butter.

Almond butter has more calcium, potassium, magnesium, phosphorus, and vitamin E for roughly the same number of calories. Moreover, it also has 25% more healthy monounsaturated fats than peanut butter. Almond butter has more fiber than peanut butter. Fiber increases satiety, which may help in weight management.

On the other hand, peanut butter has slightly more protein than almond butter. It is affordable and is preferred for regular or bulk use. However, if you are looking for more nutrients for calories consumed, almond butter wins the battle.

Irrespective of your choice, both almond and peanut butter have several benefits. Let’s check them out in the next section.

Health Benefits Of Almond Butter And Peanut Butter

1. May Promote Weight loss

Foods that promote satiety may help in weight management. Both peanut and almond butter are rich in protein, and fiber, making you feel full faster. Moreover, studies found that adding nuts to your diet could reduce the risk of obesity (3), (4).

2. May Boost Heart Health

Nuts and peanuts are rich in cardioprotective nutrients that keep your heart healthy. Nutrients like monounsaturated and polyunsaturated fatty acids, vitamin E, niacin, and magnesium in peanuts and almonds reduce the risk of heart diseases. Peanut butter also improves lipid profile and helps in weight control in people with diabetes (5), (6).

3. May Manage Blood Glucose Levels

Unsweetened peanut or almond butter has a low impact on blood glucose levels. A study showed that women who consumed nuts had lower blood sugar levels and more satiety than women who had the same carbs but no nuts (7). Type 2 diabetes is often linked to magnesium deficiency (8). Both almond and peanut butter are good sources of magnesium and may improve insulin resistance. However, further research is required to verify this claim.

Store-bought peanut butter and almond butter may contain additives, sugar, preservatives, and salt, and may not be that great for your health. However, you can easily prepare both at home. Here is how.

How To Make Almond Butter And Peanut Butter

Almond Butter Recipe

Ingredients

  • 4 cups of almonds, unsoaked
  • 2 tablespoons of neutral oil like avocado or vegetable oil (optional)

Instructions

  1. Preheat the oven to 350℉.
  2. Line a baking tray with parchment paper and spread the almonds.
  3. Dry roast the almonds for 10-13 minutes. Let them cool down.
  4. Blitz the almonds with oil in a food processor to your desired consistency.
  5. Blend to your desired consistency.

Extra Tips

  • You may add a pinch of sea salt, cinnamon powder, a bit of honey (as per your taste) to add flavor to the almond butter.

Peanut Butter Recipe

Ingredients

  • 2 cups of peanuts, regular or dry roasted
  • 1 tablespoon of honey (optional)
  • 1 teaspoon of sea salt (optional)

Instructions

  1. Dry roast the peanuts in the oven at 375 (unless you are using roasted peanuts).
  2. Let them cool down and blitz them with the other ingredients for 5-10 minutes to your desired consistency.

This is easy, right? Now, you can always enjoy the butter on a piece of toast, but we got some interesting recipes you can make with them! Scroll down.

Recipes To Try With Almond Butter And Peanut Butter

1. Dairy-Free Almond Butter Icecream

Ingredients

  • 1½ cups of unsweetened almond milk (or any non-dairy milk)
  • 1 cup of pitted dates
  • 1 cup of almond butter
  • 1 teaspoon of salt
  • 2 teaspoons of almond extract (optional)
  • 1 teaspoon of vanilla extract or ¼ teaspoon of ground vanilla bean
  • ½ cup of dried cherries/cocoa nibs/almonds for garnish

Instructions

  1. Blitz all ingredients in a food processor until smooth and creamy.
  2. Transfer the contents to a freezer-safe container.
  3. Garnish it and let it set in the freezer for 5 to 6 hours.
  4. Remove from the freezer and let it thaw a bit before serving.

2. Peanut Butter Pork Toast

Ingredients

  • 1 tablespoon of peanut butter
  • 1 slice of crusty bread
  • 2 tablespoons of cooked and shredded pork
  • 1 teaspoon of chili sauce, preferably sriracha
  • 1 jalapeno pepper, thinly sliced
  • A pinch of curry powder (optional)

Instructions

  1. Slightly toast the bread and spread the peanut butter on it.
  2. Layer with pork and drizzle some chili sauce.
  3. Sprinkle the curry powder (if using).
  4. Top it off with the jalapeno slices and enjoy!

These are some interesting and savory ways to have regular peanut and almond butter. However, check for possible allergies before you consume peanut and almond butter.

Possible Side Effects Of Almond And Peanut Butters

If you have a nut allergy, avoid peanuts and almonds. Peanuts are responsible for the majority of severe food-related allergic reactions compared to almonds. Though it is rare, those who are allergic to peanuts may also be allergic to almonds. It may cause the following symptoms (9),(10), (11):

  • Rashes
  • Swelling
  • Tightness in throat
  • Cough
  • Wheezing
  • Nasal congestion
  • Vomiting
  • Diarrhea
  • Stomach pain
  • Low blood pressure
  • Irregular heartbeat
  • Cardiac arrest

The Verdict

Both almond and peanut butter have similar nutritional profiles, but almond butter is slightly ahead of peanut butter in terms of micronutrient content. Therefore, consuming either of them may benefit your health, especially if you are trying to maintain a healthy weight. However, be mindful about the portions to avoid excess calorie intake and avoid them if you have a nut allergy.

References:

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. ‘ Nuts’ ‘Almond Butter’ ‘Plain’ Without Salt Added
    https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Peanut Butter
    https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100559/nutrients
  3. Optimising Foods for Satiety
    https://www.sciencedirect.com/science/article/pii/S0924224414002386?via%3Dihub
  4. Nut Intake and 5-Year Changes in Body Weight and Obesity Risk in Adults: Results from the Epic-panacea Study
    https://pubmed.ncbi.nlm.nih.gov/28733927/
  5. The Role of Tree Nuts and Peanuts in the Prevention of Coronary Heart Disease: Multiple Potential Mechanisms
    https://www.researchgate.net/publication/23183389_The_Role_of_Tree_Nuts_and_Peanuts_in_the_Prevention_of_Coronary_Heart_Disease_Multiple_Potential_Mechanisms
  6. A Randomized Controlled Trial to Evaluate the Effect of Incorporating Peanuts into an American Diabetes Association Meal Plan on the Nutrient Profile of the Total Diet and Cardiometabolic Parameters of Adults with Type 2 Diabetes
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3902416/
  7. Acute and Second-Meal Effects of Peanuts on Glycaemic Response and Appetite in Obese Women with High Type 2 Diabetes Risk: A Randomised Cross-Over Clinical Trial
    https://pubmed.ncbi.nlm.nih.gov/23122211/
  8. Magnesium and Type 2 Diabetes
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4549665/
  9. Peanut Allergy: An Overview
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC154188/
  10. Clinical study of peanut and nut allergy in 62 consecutive patients: new features and associations
    https://pubmed.ncbi.nlm.nih.gov/8616415/
  11. Almond Allergy: ‘An Overview on Prevalence’ ‘Thresholds’ Regulations and Allergen Detection
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6266711/
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