Almond Butter vs Peanut Butter: Is One Better Than Another?

almond butter vs peanut butter

Almond butter vs peanut butter is the question at hand. While nut butters are believed by many to be good for you, are they really? And, are all nut butters made alike? Learn some considerations about consuming nut butters (or, technically legume butter since peanuts are legumes), including almond butter vs peanut butter.

My childhood included peanut butter, usually what was on sale, and we used it for, well, peanut butter and jelly sandwhiches for school. Pretty common back in my day. But now there are so many other options out there, including almond butter, cashew butter, sunflower butter, walnut butter and more. Peanut butter still remains the most economical choice but is it also the healthiest?

Let us have a look at the nutrient profile of at least in this post amond butter vs peanut butte, almond vs peanut butter taste preferences and other considerations when choosing a nut butter at the store versus making your own.

Almond Butter vs Peanut Butter

almond butter vs peanut butter

Almond Butter vs Peanut Butter Nutritional Comparison

When thinking about comparing apples to oranges, or in this case, almond butter vs peanut butter, you want to look at each’s nutritional profile in order to verify which offers the greatest amount of nutrient density per serving. So, first let’s dig into calories.


In examining almond butter vs peanut butter it seems as though both contain about 100 calories per tablespoon. This is a pretty straightfoward and so far neither food prevails as the clear winner.


When examining the fat profile of each item, both are high in monosaturated fat, the good kind of fat that show protective factors for heart health and metabolism. Perhaps for this reason, almond butter and nut butters in general have been marketed so successfully for the consumer. People want to take care of their health and consumers are more aware of the difference between healthy fats and unhealthy, inflammatory producing fats.

Consumption of dietary monosaturated fat promotes healthy blood lipid profiles, mediates blood pressure, improves insulin sensitivity and regulates glucose levels. Moreover, provocative newer data suggest a role for preferential oxidation and metabolism of dietary MUFA, influencing body composition and ameliorating the risk of obesity.

However, to break it down further, almond butter does contain roughly 25% more monosaturated fat than peanut butter, which is higher in saturated fat (the kind you really want to moderate for cardiovascular health).

Almond butter vs peanut butter: almond butter emerges as the winner if you are looking to focus on monosaturated fat versus saturated fat consumption.

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Protein is another important consideration for consuming nut butters as they are typically high in fat and protein content, and a low carb food.

Peanut butter contains a little bit more protein than almond butter, but if we are looking in the big picture, this would be like spitting hairs. Both do containt roughly the same amount of protein, and in my book.

Why is protein important? Our bodies are made up largely of fats and proteins, and the body utilizes protein to build and repair tissue. So, if you are an athlete, you will want to consume adequate protein for your biological profile. Also, women with chronic health issues tend to deplete their protein stores more quickly due to chronic inflammation and the body’s attempt to repair 24/7. Are you working out and lifting weights but still have a hard time building muscle? You may be depleting your energy stores and need to focus on a more nutrient dense diet to rebuild before pushing yourself further.

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While almond butter vs peanut butter usually ends in a tie when it comes to carbohydrates, make sure to check your food lables. Many brands of nut butters add filler ingredients or sugars to make the product “taste better.” If the product you consume contains a lot of added sugars, your carb in take will increase for one. For another, while sugar tastes good, it can also be addictive so you eat more than a suggested serving. Look for products that contain the raw nuts without all of the filler.

==> 5 Easy Ways to Break Your Sugar Habit

Vitamins and Minerals

When it comes to a nutrient rich diet, the foods you consume may as well include the most vitamins and minerals possible in order to maximize your meals.

Let’s look at the nutrient vitamin and mineral profile of almond butter vs peanut butter.

Peanut butter: Vitamin E, iron, calcium, potassium, biotin, magnesium, and zinc.

Almond butter: Contains 3xs as much vitamin E, 2xs much iron, and 7xs more calcium than peanut butter while also containing potassium, biotin, magnesium, and zinc.

While both nut butters contain similar beneficial ingredients, it does seem as though almond butter may slightly provide more nutrient density in the same serving size.

Other Considerations

While I already mentioned that nut butters bought from the store can contain filler ingredients, such as sugar, there are other considerations when looking for nut butters, including almond butter vs peanut butter.


Nut butters containing additional oils, including hydrogenated corn oil, soybean oil, or other processed oil can go bad, or rancid. Rancid oils can cause inflammation in the body. Some may argue that peanut butter and almond butter oils can also go rancid, making the case for sourcing your own nuts in order to make your own nut butter.

For those that have the time and materials, it may be an alternative way to go in order to ensure your nut butter isn’t rancid.

Sourcing and Pesticides

Additionally, pesticides and other chemicals may be used on nuts before they are processed into the nut butter. Opting for raw nuts that are organic may help to prevent such exposures. And, one of the reasons people may be allergic to peanuts has to do with the aflatoxin growing in the soil where the peanuts grow. While levels are checked by commercially produced brands, it may be helpful to refrigerate your peanut butter to prevent the aflatoxin from growing once opened.

Research Supports Consuming Nuts

Here are several research-based reasons to eat nuts or nut butters:

  • Reduction incidence of coronary heart disease
  • Reduction in gallstones in men and women
  • Reduction in the incidence of diabetes in women
  • Beneficial effects on hypertension, cancer and inflammation
  • Cholesterol-lowering
  • Beneficial effects on oxidative stress and vascular reactivity, blood pressure, visceral fat and metabolic syndrome
  • Control in satiety (helps with feelings of satisfied fullness after eating) and thermogenesis (burning fat)

It seems that these plant based butters can taste good and be good for you, too.


Nut butters can be very delicious and healthy for you as well, which is delightful, right? Make sure you source your nut butter from a reliable source and preferable an organic source without containing any filler ingredients. In the question, almond butter vs peanut butter, you decide based on your taste preferences, budget and on how important nutrient density is to you per meal. In the end, both do contain properties that can be very good for your body. Enjoy!

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