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Almond Butter vs Peanut Butter: The healthiest option?

By the name itself, you can find that peanut and almond butter is produced from peanuts and almonds. Both belong to the same family, but to be more descriptive, peanuts are theoretically legumes, while almonds are considered tree nuts. Both are excellent sources of monounsaturated fats responsible for developing cells and helping lower LDL or bad cholesterol. We have covered all the essential points in almond butter vs peanut butter for your better understanding.

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 clarify this, we have listed some of their benefits for you.

 Almond Butter        

  • Great for brain health                           
  • It 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 levels.  

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

Also Read:- Health Benefits of Peanut Butter

Peanut Butter & Almond Butter Nutrition-Based Comparision

Peanut butter and almond butter have a lot in common, even in terms of benefits and uses, but they have a bit of difference in 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 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


The protein content in both almond butter and peanut butter is almost the same. Although both kinds of butter are rich protein sources, one cannot rely on them as a complete protein. This indicates that they cannot fill the protein quotient by providing essential proteins or amino acids to the body. The body will get the required protein by adding legumes, vegetables, nuts, seeds, and whole grains.


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


The majority of nut butter contains almost the same amount of calories. Having one tablespoon of almond or peanut butter has 100 calories on average. If your primary concern is calories, then butter is no different. Although nuts are said to have high calories 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 more unsaturated fat, which is a blessing in attaining a healthy body.


The 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 ensure no added sugar or salt to the product.

Vitamin E and Minerals

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

Both the butter are excellent sources of vitamin E, which reduces the risk of cardiovascular diseases and checks inflammation issues.

Unsaturated fats

Unsaturated fats work miraculously to stabilize overall health functioning. The unsaturated fat clan has two contrasting variants: omega 3s and omega 6s. Our body is inefficient in producing omega 3s and omega 6s. 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.

Also Read : Best Peanut Butter Brands in India

Almond Butter vs Peanut Butter: What’s the Difference Between 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 the people like the strong and nutty flavour of almond butter, while others love the creaminess of peanut butter.

The majority of people are noticed to incline a particular texture of butter. You can go for peanut butter if you are into an ultra-smooth and creamy texture. Or if you are fond of butter with a gritty​​er and nutty texture, you should stick to almond butter. The two kinds of butter are produced similarly by grinding the nuts till it takes a paste-like consistency. Almond butter is more of sticky and grainy side, while peanut butter sticks to a 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 fibre, protein, and minerals to help you build a healthy body. Peanut butter has good nutritional content, but it is opted for 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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