Almond Butter vs. Peanut butter – What is Healthier?

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Almond Butter vs. Peanut butter – What is Healthier?

Almost everyone in America grew up with peanut butter and jelly. While peanut butter continues to be a staple in many households in the US, there are other types of nut butter available, including almond butter.

Nut butter contains unsaturated fats. These are healthy fats needed by the body. This is the primary reason peanut butter or almond butter and peanut butter are good additions to your diet. 

Almond Butter vs. Peanut Butter

When you speak of nut butter, peanut butter is the first that comes to mind. The National Peanut Board says that close to 90% of kitchen cabinets in the United States include at least a peanut butter bottle. 

Peanut butter is a good choice as far as nut butter is concerned. Of late, almond butter has been giving peanut butter stiff competition. Comparing the nutritional value and health benefits of peanut butter and almond butter could convince you to make the shift.

Peanut butter and almond butter are almost similar in nutritional value. Both kinds of butter also contain almost equal in sugar and calories. Peanut butter, however, has slightly more protein content than peanut butter.

Here is an in-depth comparison between peanut butter and almond butter:

1. Protein

Nut butter is packed with vegetable protein. It appears that peanut butter has slightly more protein content than almond butter.

A serving of peanut butter contains 7.1 grams of protein, while the same serving of almond butter contains 6.7 grams of protein.

The protein content of nut butter, though, is not a complete protein. This means nut butter does not contain all the essential proteins required by the body. Eating various vegetables, legumes, whole-grains, nuts, and seeds are foods that provide your body with all essential proteins.

2. Calories

Peanut butter and almond butter contain the same number of calories. One tablespoon of peanut butter or almond butter contains just under 100 calories.  All nut butter, however, is high in calories as compared to other foods.

3. Sugar

Peanut butter and almond butter are low in sugar content. Almond butter, however, contains less sugar. Even in their unsweetened varieties, peanut butter still contains more sugar than almond butter.

When purchasing peanut butter and almond butter, make sure to check the nutrition label to make sure they do not contain added salt or sugar. Some brands are sweetened with more sugar. It is best to purchase the natural versions of peanut butter and almond butter.

4. Fiber

Fiber makes you feel full, longer, and faster. Foods high in fiber allow you to lose weight or maintain a healthy weight. It also reduces your cholesterol levels, regulates your bowel movement, provides prebiotics, and controls diabetes.

Peanut butter and almond butter, just like all nuts, contain fiber. Almond butter has more fiber content than peanut butter. Two tablespoons of almond butter contain 3.3 grams of fiber, while the same serving of peanut butter only contains 1.6 grams of fiber.

5.  Fats

There is a difference between the fat content of peanut butter and almond butter. Almond butter contains less saturated fats than peanut butter. This makes some people consider purchasing almond butter.

6.Healthy Fats

Not all fats in nuts are bad for your health. While all types of nuts are high in fat, the type of fats is vital to consider.

Peanut butter and almond butter have high contents of monounsaturated fat. This type of fat reduces good blood sugar control and reduces the risk of heart disease.

Almond butter edges peanut butter in healthy fats content. Two tablespoons of almond butter contain about 25% more monounsaturated fat than the same serving of peanut butter.

On the other hand, peanut butter has more saturated fats than almond butter. When taken in moderation, saturated fats do not have any significant effect on the body. Taking too many saturated fats, though, can increase your cholesterol level and likewise increase your risk of heart disease.

7. Unsaturated Fats

Unsaturated fats are good for your overall health.  Unsaturated fats are also crucial for proper growth and development. They also have inflammatory properties.

Unsaturated fats include omega-3 and omega-6. Your body cannot produce omega-3 and omega-6; thus, you need to get your supply from foods rich in them.

Almond butter contains slightly more unsaturated fats than peanut butter.

8. Vitamin E and Minerals

Your body needs magnesium for energy and bone health. Your body also needs potassium for its normal function. Almond butter contains more magnesium, potassium, and phosphorus than peanut butter.

Vitamin E, on the other hand, reduces the risk of inflammation and heart disease. Vitamin E is an antioxidant that helps stop plaque development in arteries. Plaque can narrow your arteries that can lead to a heart attack.

Peanut butter and almond butter are excellent sources of Vitamin E. Almond butter, however, contains three times more Vitamin E than peanut butter.

Calcium promotes bone health, and iron is essential to your red blood cells. Almond butter has seven times more calcium and twice as much iron as peanut butter.

Peanut butter does not lack vitamins and minerals. It also contains a lot of Vitamin E, calcium, and iron. It is just that it is unable to match the vitamin and mineral contents of almond butter.

On the other hand, both peanut butter and almond butter contain healthy doses of magnesium, potassium, zinc, and biotin.

The Verdict: Peanut Butter vs. Almond Butter

If you take a look at the nutritional profiles of peanut butter and almond butter, it appears that almond butter is a healthier option, but only a bit.  However, it is important to note that peanut butter or almond butter are ideal additions to a well-balanced diet.

How to Choose Between Peanut Butter and Almond Butter

While almond butter edges peanut butter in nutritional value, making it a healthier choice, the difference is too slight and unnoticeable.

Therefore, choosing between peanut butter and almond butter boils down to your preference in taste and how much you are willing to pay for a bottle of nut butter. Almond butter tends to be more expensive than peanut butter.

When you choose between peanut butter and almond butter, it is also essential to consider potential allergies to particular tree nut or peanut allergies.

As a rule, allergists will recommend that if you have a peanut allergy, you should also avoid tree nuts. However, when choosing between peanut butter and almond butter, choose one that is without too much of the unnecessary additives such as added sugars and various oils.

If you are making your choice based on price, peanut butter is still a healthy choice. If the price is not an issue, you can alternately get peanut butter and almond butter. That is, of course, if both nut butters meet your taste preferences.

Final Thoughts

As mentioned, peanut butter and almond butter are interchangeable in your kitchen cabinet. While almond butter wins in nutritional value, making it healthier, peanut butter lacks nutritional value.

A bit of a tip, though, if you are using the nut butter for any of your recipes and baked goods, peanut butter may be a better choice because it is cheaper, especially if your recipe calls for large amounts of nut butter.

Peanut butter and almond butter are great spreads in toasts. They are a tasteful addition to fruits, oatmeal, and Greek yogurt. Many say almond butter makes better smoothies, though.

Both peanut butter and almond butter are healthy, with almond butter being slightly healthier. They come with different micronutrients, and of course, almond butter has a higher price tag than peanut butter.

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