Almond Butter Vs Peanut Butter – Which Is Healthier? The Better Butter

Almond Butter Vs Peanut Butter

As the popularity of healthier food alternatives continues to soar, the debate between almond butter and peanut butter keeps raging. Both of these nut butters have their own fan base and have been considered healthy alternatives to traditional butter. 

However, when it comes to making a choice between the two, which one is the healthier option? 

So let’s dive deep into the world of almond and peanut butter to help you make an informed decision.

What is an Almond Butter?

Almond Butter
Source: Canva

Almond butter is made from ground almonds and often includes other ingredients like salt, sweeteners, or oil to improve taste and texture. Here’s a typical nutritional breakdown for a 2-tablespoon (32 grams) serving of almond butter:

  • Calories: 196
  • Fat: 18g (14g unsaturated, 2g saturated)
  • Protein: 6g
  • Carbohydrates: 6g (4g sugar, 2g fibre)
  • Sodium: 73mg
  • Calcium: 111mg
  • Iron: 1.1mg
  • Potassium: 240mg

What is Peanut Butter?

Peanut Butter
Source: Canva

Peanut butter is made from ground peanuts and may also contain additional ingredients like salt, sweeteners, or oil. Here’s a typical nutritional breakdown for a 2-tablespoon (32 grams) serving of peanut butter:

  • Calories: 188
  • Fat: 16g (12g unsaturated, 3g saturated)
  • Protein: 8g
  • Carbohydrates: 6g (3g sugar, 2g fibre)
  • Sodium: 147 mg
  • Calcium: 17mg
  • Iron: 0.6mg
  • Potassium: 208mg

What are the Health Benefits of Both?

Peanut Butter & Almond Butter Benefits
Source: Canva

1. Almond Butter

(i) Rich in Nutrients vitamins 

Rich in Nutrients vitamins and minerals, including vitamin B2 (riboflavin), magnesium, potassium, and iron. These nutrients are essential for various bodily functions, such as energy production, nerve function, and maintaining healthy blood pressure.

(ii) Boosts Immune System

Almonds and almond butter contain high levels of vitamin E, which plays a crucial role in maintaining a healthy immune system. Vitamin E is also an antioxidant that can help protect the body against oxidative damage and inflammation.

(iii) Reduces Inflammation

Chronic inflammation is linked to several health problems, including heart disease, diabetes, and cancer. Almond butter contains monounsaturated fats and other compounds that can help reduce inflammation in the body.

(iv) Supports Digestive Health

Almond butter is a good source of fibre, which is essential for maintaining a healthy digestive system. Fibre helps to promote regular bowel movements, prevent constipation, and reduce the risk of developing digestive disorders such as diverticulitis and inflammatory bowel disease.

(v) Promotes Healthy Aging

Almond butter contains several compounds that can help slow down the aging process and promote healthy ageing. For example, vitamin E and other antioxidants in almond butter can help protect the body against cellular damage and reduce the risk of developing age-related diseases such as Alzheimer’s disease.

(vi) May Lower the Risk of Cancer

Almonds and almond butter contain several compounds, including phytosterols, flavonoids, and phenolic acids, which have been shown to have anti-cancer properties. These compounds can help to prevent the growth and spread of cancer cells in the body.

2. Peanut Butter

(i) Heart Health

Like almond butter, peanut butter contains monounsaturated fats, which can help improve heart health by lowering bad cholesterol levels.

(ii) Protein Source

Peanut butter is a great plant-based protein source, with 8 grams of protein per 2-tablespoon peanut butter having distinct taste profiles, which may influence personal preference.

(iii) Taste & Texture

Almond butter has a slightly sweet, nutty flavour, while peanut butter is creamier and has a more intense nuttiness. The texture of almond butter is a bit grainier than that of peanut butter, which is smoother and spreads more easily. However, the texture of both can vary depending on the brand and whether it’s a natural or processed product.

A Quick Comparison: Almond Butter Vs Peanut Butter

CategoryAlmond ButterPeanut Butter
Calories98 calories per tablespoon (16g)94 calories per tablespoon (16g)
Protein3.4 grams per tablespoon3.6 grams per tablespoon
Fat9 grams per tablespoon (1g saturated fat)8 grams per tablespoon (1.7g saturated fat)
Carbohydrates3 grams per tablespoon (1.6g fibre, 0.7g sugar)4 grams per tablespoon (0.8g fibre, 1.4g sugar)
Vitamins and MineralsHigh in vitamin E, magnesium, and calciumHigh in niacin, folate, and manganese
AllergensTree nut allergenPeanut allergen
TasteMild, slightly sweet and nuttyCreamy, slightly sweet and nutty
PriceGenerally more expensiveGenerally less expensive
AvailabilityWidely available, but less common than peanut butterWidely available and popular
Health BenefitsHeart-healthy fats, antioxidants, and fibreHeart-healthy fats, protein, and fibre

Summarising the Table Above

Both almond butter and peanut butter are nutritious options, but they differ in terms of specific nutrients, taste, and price. Almond butter has a slightly higher fat content and is particularly rich in vitamin E, magnesium, and calcium. Peanut butter, on the other hand, has slightly more protein and is a good source of niacin, folate, and manganese.

1. Calories, Protein, Fat, and Carbohydrates: 1

2. Vitamins and Minerals: 2

3. Health Benefits: 3

4. Allergens: 4

Sustainability and Environmental Impact: Almond & Peanut Butter

Almond & Peanut Butter
Source: Canva

When considering environmental impact, almond butter production may raise concerns due to the high water usage required for almond cultivation. Almonds are grown primarily in California, where water scarcity is a significant issue. 

In fact, almond farming relies heavily on honeybees for pollination, which has led to concerns about honeybee health and the decline in their populations.

On the other hand, peanuts require less water to grow and are less reliant on pollinators, making peanut butter production a more sustainable option. However, it is essential to consider factors like pesticide use and farming practices when evaluating the environmental impact of both almond and peanut butter.

Allergies and Sensitivities

Allergies and Sensitivities with These Butters
Source: Canva

Peanut allergies are more common than almond allergies, affecting approximately 1% of the population. Peanut allergies can be severe and even life-threatening. If you or someone in your household has a peanut allergy, almond butter is a safer alternative.

Although almond allergies are less common, they still pose a risk for some individuals. If you are allergic to almonds or have a tree nut allergy, peanut butter is a more suitable choice.

Almond Butter vs. Peanut Butter: Which One Should You Choose?

Almond Butter vs. Peanut Butter
Source: Canva

When choosing between almond butter and peanut butter, individual preferences, dietary needs, and any allergies should be taken into account. Here’s a detailed breakdown of which individuals might prefer one over the other:

1. Allergies

Some people have peanut allergies, while others have tree nut allergies (including almonds). If you’re allergic to peanuts, choose almond butter. If you’re allergic to almonds, choose peanut butter. If you’re allergic to both, you might consider alternative options like sunflower seed butter or tahini (made from sesame seeds).

2. Heart health

If you’re focused on heart health, almond butter may be a better choice due to its higher monounsaturated fat content. These fats are considered “heart-healthy” and may help lower LDL (bad) cholesterol and maintain HDL (good) cholesterol levels.

3. Vitamin and mineral content

Almond butter contains higher amounts of vitamin E, magnesium, and calcium compared to peanut butter. If you need to increase your intake of these nutrients, almond butter might be the better choice.

4. Protein and fibre content

Peanut butter has slightly more protein per serving than almond butter, so it might be the preferred choice for those looking to increase their protein intake. Both options have comparable fibre content, which can aid in digestion and help maintain a healthy weight.

5. Budget

Peanut butter is typically more affordable than almond butter. If budget is a significant factor for you, peanut butter might be the more economical choice.

6. Taste preference

This is a subjective factor, but it’s essential to consider your taste preference. Some people prefer the taste and texture of almond butter, while others enjoy peanut butter more. Try both to see which one you prefer.

7. Specific dietary needs

If you follow a specific diet plan or have unique nutritional requirements, it’s essential to choose a nut butter that aligns with those needs. For example, if you’re on a low-carb or ketogenic diet, almond butter might be a better choice as it has fewer carbohydrates per serving.

So, both almond butter and peanut butter have their unique nutritional benefits. It ultimately comes down to individual preferences, dietary needs, and any allergies or sensitivities.

Final Thoughts

In the great almond butter versus peanut butter debate, it’s essential to weigh the pros and cons of each option to determine which is healthier for your needs. Both nut butters offer a range of health benefits, including heart health promotion, blood sugar control, and weight management.

Almond butter has a slight edge in terms of nutritional content, with higher levels of calcium, iron, and potassium. However, peanut butter is an excellent source of plant-based protein and is more affordable and environmentally sustainable.

Ultimately, the choice between almond and peanut butter comes down to personal preference, dietary needs, budget, and environmental considerations. Whichever nut butter you choose, opt for products with minimal added sugars, salts, and oils to reap the most health benefits. Enjoy these delicious spreads in moderation as part of a balanced diet, and let your taste buds guide your decision.

How to make almond butter at home?

Almond butter is easy to make. Simply grind unsalted roasted almonds using a high-speed food processor till it gives a smooth paste.

  1. Wien, M., Oda, K., & Sabaté, J. (2014). 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. Nutrition Journal, 13(1), 10.[]
  2. Alasalvar, C., & Bolling, B. W. (2015). Review of nut phytochemicals, fat-soluble bioactives, antioxidant components and health effects. British Journal of Nutrition, 113(S2), S68-S78.[]
  3. Sabaté, J., & Wien, M. (2010). Nuts, blood lipids and cardiovascular disease. Asia Pacific Journal of Clinical Nutrition, 19(1), 131-136.[]
  4. Sicherer, S. H., & Sampson, H. A. (2014). Food allergy: Epidemiology, pathogenesis, diagnosis, and treatment. Journal of Allergy and Clinical Immunology, 133(2), 291-307.[]
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