Almond Butter vs. Peanut Butter: Which is Healthier?

Peanut butter and almond butter contain similar calories, protein, fat and carbohydrates. Almond butter is a better source of fiber, iron, vitamin E, copper, manganese and magnesium than peanut butter:

• Iron is needed for energy production, oxygen transport, hormone synthesis and other important biological processes.
• Vitamin E supports the immune response and acts as an antioxidant, protecting cells from damage.
• Copper is necessary for growth and development, carbohydrate metabolism, iron absorption and red blood cell formation.
• Manganese is involved in immune function, digestion, reproduction, blood sugar regulation, bone health and more.
• Magnesium is needed for proper regulation of blood sugar and blood pressure and plays an important role in your body’s response to stress.

Almond butter is also a better source of fiber, a nutrient that encourages the growth of beneficial bacteria in the digestive tract and supports regular and comfortable bowel movements.

Peanut butter is a better source of folate, a B vitamin that is critical for red blood cell development, brain function, and fetal neurological development.

Two tablespoons of peanut butter contain 7.1 grams of protein, which your body breaks down into amino acids. Amino acids are essential for immune function, building muscle, making hormones and neurotransmitters, and more.

Peanut butter also contains several important nutrients, including B vitamins, vitamin E, and manganese. It’s also rich in monounsaturated fats, which may protect against heart disease by lowering cholesterol and low-density lipoprotein (LDL or “bad”) triglycerides.

A recent review found that peanut consumption was associated with a lower ratio of total cholesterol, LDL cholesterol to high-density lipoprotein (HDL or “good”) cholesterol, and triglyceride levels compared to control groups. A lower total cholesterol and LDL cholesterol/HDL cholesterol ratio is associated with a lower risk of heart disease.

Eating peanut butter can also support healthier blood sugar levels after meals and promote cognitive health.

Although slightly lower in protein and folate than peanut butter, almond butter contains significantly higher levels of fiber, vitamin E, iron, copper, and magnesium. This makes almond butter a healthier choice when it comes to breaking down nutrients.

Although there is little research on the health benefits of almond butter, evidence suggests that eating almonds can reduce the risk of heart disease, improve gut health, lower blood sugar, and support a healthy body weight.

One review found that a diet rich in almonds significantly lowered hemoglobin A1c (HbA1c) – a marker of long-term blood sugar control – and body mass index (BMI) in people with type 2 diabetes. The review also found that an almond-based diet significantly improved bacteria in your intestines.

Like peanut butter, almonds are an excellent source of monounsaturated fats and have also been shown to protect heart health by lowering LDL cholesterol levels and increasing heart-protective HDL cholesterol levels.

The biggest health risk associated with almond and peanut butter is that peanuts and tree nuts are common allergens. Peanuts and tree nuts like almonds are part of the “Big Eight,” a term for eight foods responsible for 90% of food allergies in the United States.

People with peanut and/or tree nut allergies may experience severe symptoms after consuming these foods. One of them is anaphylaxis, a life-threatening allergic reaction that can cause swelling of the throat, difficulty breathing, and even death.

Peanut allergies affect 1.4-2% of people in the US, while tree nut allergies affect 0.5-1% of the population. If you are allergic to peanuts or tree nuts, avoiding these foods and all products made from them is key.

Almond and peanut butter can also be a source of added sugar, as many products are sweetened to enhance their taste. Eating too much added sugar can increase your risk of health conditions like fatty liver, tooth decay and heart disease.

It is best to choose almond butter and peanut butter products without added sugar whenever possible. It is also important to remember that almond butter and peanut butter are high in calories and should be consumed in small amounts.

Peanut butter and almond butter have different flavors and textures. Peanut butter has a strong, peanutty flavor, while almond butter has a richer, nuttier flavor.

Both peanut butter and almond butter are available in chunky and smooth styles, but almond butter generally has a slightly oilier texture. The taste and texture of almond and peanut butter products depend on added ingredients such as sweeteners, oils and salt. Many flavored almond and peanut butter products are sweetened with honey or sugar and may contain natural or artificial flavors.

Some products contain added oils, such as canola oil or palm oil, to improve lubricity. If you prefer to avoid additional ingredients such as sweeteners and oils, choose products made only with almonds or peanuts.

Almond butter and peanut butter can be used in the same way in the kitchen. Here are a few ways to enjoy these delicious spreads:

• Spread them on toast or sandwiches
• Add them to smoothies or protein shakes
• Spread them on top of fruit, like bananas and apples, for an easy snack
• Mix them into baked goods, like muffins and cookies
• Try them in recipes for homemade energy balls and granola
• Use them to make creamy dressings and sauces

Almonds and peanut butter are both healthy foods, but almond butter is more nutritious in terms of fiber, vitamins and minerals.

Almond butter is a better source of fiber, iron, vitamin E, copper, manganese and magnesium than peanut butter. However, peanut butter provides important nutrients like folic acid, vitamin E and manganese.

Peanut butter and almond butter have different flavors and textures, so you may prefer one over the other. Both of these spreads can be part of a healthy diet, but it’s best to choose almond and peanut butter products made with limited ingredients. When possible, also try to avoid those made with added sugar.

Peanut butter and almond butter have been linked to health benefits such as improved heart health and lower blood sugar levels. However, almond butter offers more fiber and contains higher levels of certain vitamins and minerals, such as vitamin E and magnesium.

No matter which spread you choose, it’s best to choose peanut butter and almond products without added sugar.