Almond Butter vs. Peanut Butter – Which is Healthier?

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When choosing between delicious almond butter and luscious peanut butter, the choice is tough. Almond Butter vs. Peanut Butter – what’s your take? Besides being delectable, both are healthy and nutritious. Health-conscious individuals often like to have a bottle of each in their shelves to use parallelly, two of the widely accepted and preferred choices as a healthy alternative to table salted butter.

Nut jars of butter contain healthy fats, which are a great addition to your body. However, when it comes to choosing between the two, which one of them will you go ahead with? So let’s start with the nutrients packed in a single serving of these nut kinds of butter.

One tablespoon of both these butter contains:

  • Protein
  • Calories
  • Fat
  • Carbohydrate
  • Fiber
  • Saturated, Monosaturated, and polyunsaturated fat

The variation in the quantity of each of these nutrients varies slightly between the healthy butter forms. However, considering the protein content, peanut butter has higher it than almonds. The fat content of the latter is also more than a peanut. Hence, if you are a fitness-conscious individual, cutting down on fats of all kinds and wanting more protein, peanut butter is your choice.

Should you consume both regularly

Research suggests that daily consumption of nuts can lead to obesity, and increased fat in the body, even when they are high in energy content. Also, you have a reduced chance of type 2 diabetes and heart disease if you include a tablespoon of this healthy butter in your breakfast. Which one to go for – Almond Butter Vs. Peanut Butter?

How will you prefer them?

Well, if you have a natural taste for butter, you will love to have them in any form. Whether brushing a spoon over a wheat bread slice or adding it as dressing over your chicken salad, both form a healthy snack. You may add them to rice cakes, pancakes, banana cakes, or smoothies to enjoy a filling meal.


Both the nut butter chunks have a good deal of vegetable protein content, but peanut is a winner here with a slightly more range of 7.1 g per serving. Almond butter has 6.7 g. To help you understand, one whole egg has 6 g of protein.


Helpful for regulating your bowel movement, controlling diabetes, reducing bad cholesterol, and reducing hunger and appetite, fiber is a rich nutrient for your body. Almond butter takes the upper hand here. For example, two tablespoons of peanut butter consist of 1.6 g of fiber, while there is 3.3 g in the same quantity of almond butter.


Well, both peanut and almond butter have relatively less sugar, and hence you are safe. However, check the box labels while buying to see if any added sugars are infused.

Healthy fats

We survive under the myth that fat leads to obesity and tends to gain weight. Well, it’s true for unburnt saturated fats, but the opposite for healthy fats. The latter is essential and ensures your overall health and nutrition. For example, almond butter has a little edge over peanut butter regarding healthy fats. For example, two tablespoons offer 25% more monounsaturated fats in almond butter than its close competitor. Alternatively, peanut butter has twice more saturated fat as almond butter. Now, you have to decide which one to pick since we have furnished you with this critical information.


Yes, now coming to the most concerning component of a food – both the kinds of butter have fewer calories, like less than 200. However, both the jars of butter are anyways high in calories. So, keep your ounce spread under check over slices of toast.

Essential Minerals and vitamins

Taking a closer look, almond butter wins the place on your shelf thrice the amount of Vitamin E and twice the iron as peanut butter. What’s more, you get a whopping seven times more calcium in almond butter.

While calcium intensifies bone strength, iron facilitates red blood cells, and Vitamin E lowers the risk of a heart attack.

However, it’s not that peanut butter takes any backseat here. Instead, it has a healthy dose of zinc, magnesium, potassium, iron, Vitamin E, and calcium. 


That brings out the end of this critical read. So, which has won your heart with their offerings – Almond Butter vs. Peanut Butter? So grab a jar of both if you can to have them alternatively. However, if it’s an intense competition between the two, then almond wins the trophy with slightly more marks than peanut butter.

The key to fit is having them in moderation. For example, you may include a spoon in your breakfast with toast and sunny egg side up four days a week or a couple of spoons for your oats or pancakes thrice a week. 

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