The million dollar question – almond butter vs peanut butter? For the longest time, I only used peanut butter as a spread. Peanut Butter and Jelly’s, for toast and even in my smoothies. However, a few months ago, I was walking the grocery store aisles and a big tub of Almond Butter caught my eye. It looked so good but I was still on the fence about committing to a new butter. So, I decided to research all of the benefits of both almond and peanut butter. And today I’m going to share them with you!
What is the difference between almond butter vs peanut butter?
Interestingly enough, the nutritional differences between the two spreads are very slight. However, the main actual difference is that peanut butter contains peanuts while almond butter is peanut-free.
Peanut butter is made from ground, dry-roasted peanuts. Did you know that peanuts are actually a legume? Therefore, peanut butter is in the beans and lentils category.
On the other hand, almond butter is made from grinding almonds (raw or roasted) and then is made into a paste. Almonds actually sit in the seeds category, interestingly enough.
What are the health benefits of almond butter?
Firstly, almond butter is a good source of protein, calories, carbs, fat and fiber. Moreover, it’s high in monosaturated fats. This helps lower bad cholesterol and raise HDL (good cholesterol). Therefore, your risk of heart disease is also lowered!
Secondly, it’s good for your brain! Almonds contain nutrients such as Vitamin E and have a lot of omega-3 fatty acids. This helps to delay brain decline while also reducing brain inflammation.
Thirdly, it’s been proven to be good for your skin! In addition to Vitamin E, the spread is a rich source of zinc, Vitamin B and copper.
Lastly, it also packs a lot of magnesium and calcium! Just look at that – so many health benefits!
What are the health benefits of peanut butter?
Obviously I’m not suggesting that you incorporate peanut butter into every single meal you eat. Just like anything you put into your body, there is such a thing as overkill. However, in moderate doses, peanut butter is a great healthy snack.
To begin, the household staple spread provides a lot of protein, a bit more than almond butter does.
Secondly, some registered dietitians suggest that eating a healthy amount of peanut butter a day can lead to weight loss. Peanuts improve satiety, which makes you feel full!
Thirdly, the spread has a lot of fatty acids (a similar ratio to olive oil) which makes it a healthy diet option.
Lastly, it helps manage blood sugar levels. It’s a relatively low-carbohydrate food with a bunch of fiber. Therefore, the American Heart Association (ADA) recommends that people replace saturated fats with monounsaturated fats by eating things like peanut butter!
Is peanut butter or almond butter better for weight loss?
Nutritionists opinions on this really vary. Both are good for healthy eating and heart health, we know that.
Traditionally, almond butter is a bit healthier because it has more vitamins, minerals and fiber.
However, in terms of caloric intake, it’s about the same between the two. If you’re looking for more protein, peanut butter has a little bit more. If you’re wanting to incorporate more fiber into your nutritional values, then almond butter is the way to go.
So, with that being said – there is no right answer on which is better for weight loss. It really depends what type of diet you’re trying to achieve. Both are healthy fats with antioxidants that will enhance your healthy eating.
Which is tastier, almond butter vs peanut butter?
It totally depends on your tastebuds! Honestly, I think they taste very similar with a few small differences. For one, almond butter tends to be a bit nuttier and richer. So, if you’re looking for a stronger taste, natural almond butter may be your best bet.
On the contrary, peanut butter is generally more sweet and tends to be more creamy and smooth. So, it really depends on the flavor and texture that you’re going for!
What is the nutritional value of almond butter vs peanut butter?
Almond Butter Nutritional Values
(1 Tablespoon of almond butter)
|Cal||Protein||Carbs||Total Fat||Saturated Fat||Sugar||Fiber|
|98 cal||3.4 grams of protein||3 grams||8.9 grams||0.7 grams||0.7 grams||1.6 grams|
Peanut Butter Nutritional Values
(1 Tablespoon of peanut butter)
|Cal||Protein||Carbs||Total Fat||Saturated Fat||Sugar||Fiber|
|96 cal||3.6 grams||3.6 grams||8.2 grams||1.7 grams||1.7 grams||0.8 grams|
Through these tables, you can see that both nut butters contain about the same amount of protein.
However, the nutritional information above shows that almond butter has quite a bit more fiber (almost double) than peanut butter. Fiber is essential to maintain cholesterol levels.
As far as sugar goes, peanut butter tends to have a bit more. However, it really varies on the specific brand you’re buying. And they’re relatively similar regardless. Don’t forget – you should always look on food labels to see how much added sugar is in each product.
As far as minerals and Vitamin E – almond butter takes the cake. It contains more magnesium, phosphorus, potassium and calcium.
And lastly – fats. Typically, almond butter contains less saturated fats and more unsaturated fats.
Can you get peanut allergies from eating almond butter?
Almond butter is peanut-free. However, this does not mean that there could be a very small possibility of contamination. So, if you have a peanut allergy – I suggest that you make sure whatever spread your buying is made in a peanut-free facility. It’s always best to be extra safe!
So, on almond butter vs peanut butter…
Chances are, you may still be wondering – which spread is the healthiest? As you can see from our discussion above, they’re quite similar in both health and nutritional benefits. If you’re going for one nutritional benefit over another – say, more protein, then you probably want to read the specific labels at the store and compare directly there.
Some of our favorite types of peanut butter:
Some of our favorite types of almond butter:
We do have a post on the best almond butter. You can check it out here! In the meantime, here are some of our favs:
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