Peanut butter has been a staple in North American pantries for decades, but in recent years, almond butter has emerged as a healthier alternative to peanut butter. But is almond butter really better for you? Let’s compare and evaluate almond butter and peanut butter
The Difference Between Almond Butter and Peanut Butter
Peanut butter is made from ground, dry-roasted peanuts. Although peanuts (Arachishypogaea) are often considered a nut, they are legumes and therefore related to beans and lentils. Peanuts are the edible seeds of a widespread plant in the tropics and subtropics and are a source of carbohydrates, fiber, protein, and fat (1).
Almond butter is made by grinding raw or roasted almonds into a spread or paste. Although almonds are called nuts, they are actually seeds and not true nuts. Almonds are a source of carbohydrates, fiber, protein, and fat (2).
Both peanut butter and almond butter can be made from just peanuts or almonds, contain other ingredients, or come in smooth or crunchy forms.
Almond Butter vs. Peanut Butter: Nutritional Comparison
Nutritionally speaking, both almond butter and peanut butter are sources of calories, carbohydrates, protein, fat, and fiber. Here’s how 2 tablespoons (32 grams) of natural almond butter compares to natural peanut butter.
All nutritional information is based on pure almond butter and natural peanut butter with no added salt.
Calories: 2 tablespoons of natural almond butter contains 196 calories, while 2 tablespoons of natural peanut butter contains 190 calories, which is not much different.
Protein: Since peanuts are legumes and almonds are nuts (seeds), peanut butter has a slightly higher protein content than almond butter. 2 tablespoons of almond butter contains 6.7 grams of protein, while 2 tablespoons of peanut butter contains 8.0 grams of protein, making peanut butter the winner.
Fat: Since nuts contain more natural fat than beans, almond butter contains slightly more fat than peanut butter. 2 tablespoons of almond butter contains 17.8 grams of fat, while 2 tablespoons of peanut butter contains 16.0 grams of fat.
Carbohydrates: Peanut butter has slightly more carbs than peanut butter. 2 tablespoons of almond butter contains 6.0 grams of carbohydrates, while 2 tablespoons of peanut butter contains 7.0 grams of carbohydrates.
Fiber: Nuts and seeds both contain fiber. 2 tablespoons of almond butter contains 3.3 grams of fiber, while 2 tablespoons of peanut butter contains 3.0 grams of fiber.
Sugar: Although peanut butter has slightly more sugar than almond butter, sugar is naturally present in both natural almond butter and natural peanut butter, and the difference is minimal. 2 tablespoons of almond butter contains 1.4 grams of sugar, while 2 tablespoons of peanut butter contains 1.0 grams of sugar.
Vitamins and Minerals: Almond butter and peanut butter are both sources of vitamins and minerals, but there are differences between the two. Peanut butter contains more B vitamins, while almond butter contains more vitamin E, magnesium, calcium, and iron, making almond butter a richer source of overall micronutrients.
Other factors to consider
In addition to nutritional value, there are a few other factors to consider when deciding between almond butter and peanut butter.
raw material
It’s important to consider the ingredients used to make almond butter and peanut butter. While many natural versions of almond butter and peanut butter are made entirely from almonds and peanuts (per the nutrition comparison above), not all brands are. In fact, popular traditional peanut butter brands like Skippy, Kraft, and Jif are often made with added oils, such as soybean and vegetable oils, and added sugars, such as white sugar, corn maltodextrin, and mono- and diglycerides ( 4 , 5 ,6). Although these additives are less common in almond butter, added sugar and vegetable oil can still be found in some brands of almond butter. So whether you’re buying almond butter or peanut butter, it’s important to read the ingredients and choose a brand made entirely from almonds, peanuts, and/or salt to ensure you’re getting the most nutritious option.
allergy
Almonds and peanuts are both common allergens. Peanuts are legumes and are one of the most allergenic foods in North America. Although almond and nut allergies are less common, they are becoming increasingly common (7, 8). This may be a factor to consider if you have allergies or are prone to intestinal problems and food intolerances. If not, almond butter and peanut butter are both good options.
price
The average jar of peanut butter is much cheaper than the average jar of almond butter. Most brands of natural peanut butter cost between $3 and $6, while almond butter often retails for $10 or more per jar. In addition to the relationship between supply and demand, the reason for the price difference is largely due to the production and processing methods. Peanuts are grown underground at relatively low land costs in many parts of the world, whereas almonds are tree nuts that rely on very specific climate and soil conditions, limiting the area under cultivation (9). While a higher price can give consumers the illusion that the product is of higher quality, this is not necessarily the case with almond butter and peanut butter.
So is almond butter healthier than peanut butter?
The difference between almond butter and peanut butter is minimal. Peanut butter has slightly more protein and more fiber, while almond butter has less sugar and more nutrients, and both contain very similar amounts of calories, carbs, and fat.
in conclusion
Almond butter and peanut butter have very similar nutritional profiles and both can be included in a healthy diet. The best choice will vary from person to person, depending on personal preferences, dietary goals, price, and allergies. Whichever option you choose, be sure to read the ingredients and, if possible, choose a version made entirely of almonds, peanuts, and/or salt.