Almond Butter vs Peanut Butter: The healthiest option?

By the name itself, you can find out that peanut butter and almond butter are produced out of peanuts and almonds. Both belong to the same family, but to be more descriptive, peanuts are theoretically legumes while almonds are considered as tree nuts. Both are an excellent source of monounsaturated fats, which is responsible for the development of cells and help in lowering the LDL or bad cholesterol. For your better understanding, we have covered all the essential points in almond butter vs peanut butter.

Almond Butter vs Peanut Butter

Benefits of Almond butter vs Peanut Butter

There are countless health benefits of almond and peanut butter. The benefits offered by them are almost similar because of their nutritional values. To get more clarity on this, we have listed some of their benefits for you.

 Almond Butter        

  • Great for brain health                           
  • May help in weight management           
  • Help in controlling blood sugar level        
  • Supports bone health                            
  • Good for appetite control                         
  • Regulated Glycemic index                       
  • Keep a check on cholesterol level.  

Peanut Butter

  • Keeps the heart healthy
  • Lowers the risk of cancer
  • Prevents gallstones
  • Reduces the risk of diabetics
  • Protect against Alzheimer’s disease
  • Promotes weight loss
  • Aid bone Health

Nutrition Facts​​ Comparison

Almonds and peanut butter have a lot in common, even in terms of benefits and uses but they have a bit of difference in the nutrition.
To have an overall idea of how they differ from each other along with the numbers. We have listed below almond vs peanut butter nutritional values of 1 tablespoon (16g) of both of them according to the US Department of Agriculture (USDA). The facts are obtained from unsalted and natural peanut and almond butter.

NutrientAlmond butterPeanut Butter
Calories98 kcal96 Kcal
Protein3.4 g3.6 g
Fat8.9 g8.2 g
Carbohydrate3.0 g3.6 g 
Fibre1.6 g0.768 g
Sugar0.7 g1.68 g
Saturated fat0.7 g1.7 g
Monounsaturated fat5.2 g4.2 g
Polyunsaturated fat2.2 g2.0 g
Magnesium44.6 mg26.9 mg
Iron0.6 mg0.3 g
Vitamin E3.87 mg1.5 mg
Calcium55.5 mg7.9 mg


Protein content in both almond butter and peanut butter is almost the same. Although both the butters are rich sources of protein, one cannot rely on them as a complete protein. Which clearly indicates that they are insufficient to fill the protein quotient by providing essential protein or amino acid to the body. The body will get the required protein by adding legumes, vegetables, nuts, seeds, and whole-grain to the diet.


Fiber in almond butter is almost twice the amount then that of peanut butter. Fibre is needed by the body to improve the overall health. It aids in regulating bowel movement, supplying probiotics to the large intestine, managing diabetes, and many more to be counted on.


Majority of the nut butter contains almost the same amount of calories. Having one tablespoon of almond or peanut butter has 100 calories on an average. If your primary concern is calories, then there is no difference in both the butters. Although nuts are said to have high calories as compared to other food options, spread it on the toast with a watch on calories.


The Fat ratio may differ from nut to nut significantly. Most people choose almond butter over peanut butter as it contains less saturated fat and has more unsaturated fat which acts as a blessing in the process of attaining a healthy body.


Sugar content in almond butter is almost 50% less than that of peanut butter. But peanut butter has a low level of sugar content. While purchasing, one should go through the Almond butter and peanut butter nutrition label to make sure there is no added sugar or salt to the product.

Vitamin E and Minerals

When compared with peanut butter, almond butter has a higher amount of magnesium, phosphorus, potassium and calcium, which are essential for producing energy by the body. Magnesium is something which plays a vital role in maintaining bone health. Potassium helps the body to function smoothly. 

Both the butters are an excellent source of vitamin E, which reduces the risk of cardiovascular diseases and keeps a check on inflammation issues.

Unsaturated fats

Unsaturated fats work miraculously to stabilize the overall health functioning. There are two contrasting variants in the unsaturated fat clan: omega 3s and omega 6s. Our body is inefficient in producing omega 3s and omega 6s on its own. Therefore, it’s necessary to obtain them by having food which has unsaturated fat. Eating them in proper quantity may help you with proper growth, development and anti-inflammatory functions. Almond butter contains a moderately higher amount of unsaturated fat than peanut butter.

Difference in Taste and Texture

Both the butter tastes similar to some extent. Almond butter has a nutty texture backed by rich flavour. On the other hand, peanut butter has a creamy and smooth texture, but there are exceptions too. There are some varieties which are more on the chunky and crunchier side. Some of the people like the strong and nutty flavour of almond butter while there are others who love the creaminess of the peanut butter.

The majority of people are noticed to have an inclination toward a particular texture of butter. You can go for peanut butter if you are into ultra-smooth and creamy texture. Or if you are fond of butter with a gritt​​er and nutty texture, then you should stick to almond butter. The two of the butters are produced in a similar way, by grinding the nuts till it takes a paste like consistency. Almond butter is more of a sticky and grainy side while the peanut butter sticks to the smooth texture.


Almond butter has a somewhat higher number of health benefits than peanut butter. People should introduce these staples into their dining essentials. One can also count on it for the proper functioning of the body. You can include almond butter in the diet because it contains fiber, protein, and minerals to help you build a healthy body. Peanut butter has good nutritional content, but it is opted by most households because it’s cheaper and affordable. The most important fact, while purchasing peanut and almond butter, don’t forget to look at the ingredients list to know about the odds and evens.

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