Is almond butter healthy?

Almond Butter Vs. Peanut Butter: Which Is The Healthiest?

  • For a quick answer, both nut butters have similar nutritional values. Almond butter is slightly healthier than peanut butter because it contains more vitamins, minerals, and fiber.

  • Both nut butters are roughly the same in calories and sugar, but peanut butter has slightly more protein than almond butter.

  • Most nuts and nut butters are roughly the same in terms of calories per ounce. Two tablespoons of peanut or almond butter contain just under 200 calories. So if your main concern is calories, there is no difference.

  • However, all nut butters are high in calories compared to other foods. So be careful how much you spread on your toast.

  • Winner? It's a tie!

  • Almost all types of nuts contain a large amount of fat, but that doesn't mean they're bad for you. The type of fat is the most important factor to consider, and this is where almond butter has a slight advantage over its peanut counterpart.

  • Both almond butter and peanut butter are high in monounsaturated fat, the type of fat associated with reducing heart disease and improving blood sugar control.

  • Still, a 2-tablespoon serving of almond butter contains approximately 25 percent more monounsaturated fat than the same amount of peanut butter.

  • A serving of peanut butter also has more than twice as much saturated fat as a serving of almond butter. While saturated fat isn't necessarily harmful in moderation, too much can raise your cholesterol, which can increase your risk of cardiovascular disease.

  • Winner? Almond butter.

  • Almond butter is again the front runner if you take a closer look at the vitamin and mineral content.

  • It contains almost three times as much vitamin E, twice as much iron and seven times as much calcium as peanut butter.

  • As an antioxidant, vitamin E helps stop plaque from building up in your arteries, which can narrow them and eventually cause a heart attack. Calcium supports the health of your bones and iron is essential for your red blood cells.

  • Peanut butter doesn't necessarily have to be lacking in vitamins and minerals. It's also high in vitamin E, calcium, and iron. It just doesn't have as much as almond butter. Both peanut butter and almond butter contain a healthy dose of potassium, biotin, magnesium, and zinc.

  • Winner? Almond butter.

  • Fiber will make you feel full faster, which can help you maintain a healthy weight. It also helps lower your cholesterol.

  • Fortunately, all nuts contain fiber. When it comes to fiber, almond butter has another lead over peanut butter. Two tablespoons of almond butter contains roughly 3.3 grams of fiber, while two tablespoons of peanut butter contains only 1.6 grams.

  • Winner? Almond butter.

  • Nut butter is a great source of vegetable protein. As it turns out, peanut butter has a small edge over almond butter in terms of protein content.

  • One serving of almond butter contains 6.7 g of protein and one serving of peanut butter contains 7.1 g of protein. In comparison, a large egg contains just over 6 grams of protein.

  • Winner? Peanut butter.

  • Learn More: 19 High Protein Vegetables And How To Eat More Of Them >>

  • This is where it gets difficult. While almond butter contains less sugar, natural almond butter and peanut butter are quite low in sugar overall. Note, however, that some brands of nut butters are sweetened with added sugar.

  • No matter which nut butter you choose, aim for the natural variant. In other words, check the ingredient label and make sure there is no sugar on it.

  • Winner? It's a tie!