Health Fitness

Almond Butter Vs. Peanut Butter: Which One Is More healthy?


Nut butters are a tasty and wholesome addition to your food regimen. With rising well being consciousness, many are in search of more healthy choices for each meal. This has paved the way in which to the almond butter Vs. peanut butter debate. Each these butters are nutrient-dense and scrumptious. Nonetheless, in the event you surprise which is likely to be one of the best match to your food regimen, this text can reply your question. Proceed studying to know extra.

In This Article

Almond Butter Vs. Peanut Butter: Dietary Comparability

Almond and peanut butter are wealthy in important vitamins, fat, and different vitamins. Nonetheless, considered one of them is more healthy than the opposite on a dietary foundation. A tablespoon (16 g) of almond and peanut butter include (1), (2) :

Almond Butter Vs. Peanut Butter: Diet Information
Diet Almond Butter Peanut Butter
Power 98.2 kcal 95.5 kcal
Protein 3.36 g 3.6 g
Whole lipid (fats) 8.88 g 8.18 g
Carbohydrate 3.01 g 3.57 g
Fiber, complete dietary 1.65 g 0.768 g
Sugars 0.709 g 1.68 g
Calcium 55.5 mg 7.84 mg
Magnesium 44.6 mg 27 mg
Phosphorus 81.3 mg 54.2 mg
Potassium 120 mg 90.2 mg
Vitamin E 3.87 mg 1.46 mg
Niacin 0.506 mg 2.13 mg
Monounsaturated fatty acids 5.18 g 4.06 g
Polyunsaturated fatty acids 2.18 g 1.97 g
Folate 8.48 µg 13.8 µg

From a vitamin perspective, each seem nearly comparable. Nonetheless, almond butter stays forward on sure vital features. In case you nonetheless can’t determine on which one to decide on, scroll right down to the following part.

Peanut Butter Vs. Almond Butter: Which One Is Higher?

By way of energy, each are nearly the identical. Nonetheless, almond butter has extra nutritional vitamins, minerals, and fiber than peanut butter.

Almond butter has extra calcium, potassium, magnesium, phosphorus, and vitamin E for roughly the identical variety of energy. Furthermore, it additionally has 25% extra wholesome monounsaturated fat than peanut butter. Almond butter has extra fiber than peanut butter. Fiber will increase satiety, which can assist in weight administration.

Alternatively, peanut butter has barely extra protein than almond butter. It’s reasonably priced and is most popular for normal or bulk use. Nonetheless, peanuts belong to the legume household and develop beneath the earth. This makes them prone to aflatoxin contamination, a poisonous mould that’s carcinogenic to people. So, make sure the peanut butter that you just purchase is free from this compound.
Additionally, if you’re in search of extra vitamins for energy consumed, almond butter wins the battle.

No matter your selection, each almond and peanut butter have a number of advantages. Let’s examine them out within the subsequent part.

Well being Advantages Of Almond Butter And Peanut Butter

1. Promote Weight reduction

Meals that promote satiety could assist in weight administration. Each peanut and almond butter are wealthy in protein, and fiber, making you are feeling full quicker. Furthermore, research discovered that including nuts to your food regimen may scale back the chance of weight problems (3), (4).

2. Enhance Coronary heart Well being

Nuts and peanuts are wealthy in cardioprotective vitamins that hold your coronary heart wholesome. Vitamins like monounsaturated and polyunsaturated fatty acids, vitamin E, niacin, and magnesium in peanuts and almonds scale back the chance of coronary heart ailments. Peanut butter additionally improves lipid profile and helps in weight management in folks with diabetes (5), (6).

3. Handle Blood Glucose Ranges

Unsweetened peanut or almond butter has a low influence on blood glucose ranges. A research confirmed that girls who consumed nuts had decrease blood sugar ranges and extra satiety than ladies who had the identical carbs however no nuts (7). Kind 2 diabetes is usually linked to magnesium deficiency (8). Each almond and peanut butter are good sources of magnesium and, thus, enhance insulin resistance. Nonetheless, additional analysis is required to confirm this declare.

Retailer-bought peanut butter and almond butter could include components, sugar, preservatives, and salt, and might not be that nice to your well being. Nonetheless, you may simply put together each at residence. Right here is how.

How To Make Almond Butter And Peanut Butter

Almond Butter Recipe


  • 4 cups of almonds, unsoaked
  • 2 tablespoons of impartial oil like avocado or vegetable oil (elective)


  1. Preheat the oven to 350℉.
  2. Line a baking tray with parchment paper and unfold the almonds.
  3. Dry roast the almonds for 10-13 minutes. Allow them to quiet down.
  4. Blitz the almonds with oil in a meals processor to your required consistency.
  5. Mix to your required consistency.

Additional Ideas

  • You could add a pinch of sea salt, cinnamon powder, a little bit of honey (as per your style) so as to add taste to the almond butter.

Peanut Butter Recipe


  • 2 cups of peanuts, common or dry roasted
  • 1 tablespoon of honey (elective)
  • 1 teaspoon of sea salt (elective)


  1. Dry roast the peanuts within the oven at 375 (except you might be utilizing roasted peanuts).
  2. Allow them to quiet down and blitz them with the opposite components for 5-10 minutes to your required consistency.

That is straightforward, proper? Now, you may at all times benefit from the butter on a chunk of toast, however we obtained some attention-grabbing recipes you can also make with them! Scroll down.

Recipes To Attempt With Almond Butter And Peanut Butter

1. Dairy-Free Almond Butter Icecream


  • 1½ cups of unsweetened almond milk (or any non-dairy milk)
  • 1 cup of pitted dates
  • 1 cup of almond butter
  • 1 teaspoon of salt
  • 2 teaspoons of almond extract (elective)
  • 1 teaspoon of vanilla extract or ¼ teaspoon of floor vanilla bean
  • ½ cup of dried cherries/cocoa nibs/almonds for garnish


  1. Blitz all components in a meals processor till clean and creamy.
  2. Switch the contents to a freezer-safe container.
  3. Garnish it and let it set within the freezer for five to six hours.
  4. Take away from the freezer and let it thaw a bit earlier than serving.

2. Peanut Butter Pork Toast


  • 1 tablespoon of peanut butter
  • 1 slice of crusty bread
  • 2 tablespoons of cooked and shredded pork
  • 1 teaspoon of chili sauce, ideally sriracha
  • 1 jalapeno pepper, thinly sliced
  • A pinch of curry powder (elective)


  1. Barely toast the bread and unfold the peanut butter on it.
  2. Layer with pork and drizzle some chili sauce.
  3. Sprinkle the curry powder (if utilizing).
  4. Prime it off with the jalapeno slices and luxuriate in!

These are some attention-grabbing and savory methods to have common peanut and almond butter. Nonetheless, examine for attainable allergic reactions earlier than you devour peanut and almond butter.


Potential Facet Results Of Almond And Peanut Butters

In case you have a nut allergy, keep away from peanuts and almonds. Peanuts are accountable for almost all of extreme food-related allergic reactions in comparison with almonds. Although it’s uncommon, those that are allergic to peanuts can also be allergic to almonds. It could trigger the next signs (9),(10), (11):

  • Rashes
  • Swelling
  • Tightness in throat
  • Cough
  • Wheezing
  • Nasal congestion
  • Vomiting
  • Diarrhea
  • Abdomen ache
  • Low blood stress
  • Irregular heartbeat
  • Cardiac arrest

The Verdict

The almond butter vs. peanut butter debate has been round for a very long time. Almond butter appears to be comparatively more healthy than peanut butter when it comes to the dietary breakdown. Whereas each these butter choices have the same calorie rely, almond butter is richer in nutritional vitamins, minerals, and fiber. Consuming both carefully could promote weight reduction, increase coronary heart well being, and handle blood glucose ranges. Nonetheless, folks allergic to nuts could expertise rashes, cough, vomiting, diarrhea, and abdomen ache. Therefore, keep away from these butter choices when you have a nut allergy. Additionally, bear in mind to examine your parts.

Ceaselessly Requested Questions

Which nut butter is healthiest?

Almond and walnut butters are the healthiest nut butters. They’re wealthy in wholesome fat and omega-3 fatty acids that positively have an effect on general well being.

Can I substitute peanut butter for almond butter?

Sure, peanut butter might be a great substitute for almond butter. Each have the same dietary profile.

Key Takeaways

  • Each almond butter and peanut butter have an nearly comparable dietary profile. However almond butter has barely extra fiber and nutritional vitamins and mineral content material.
  • Consumption of those nut butter could assist in weight administration and coronary heart well being.
  • You possibly can put together almond and peanut butter simply at residence with just a few components.
  • Nonetheless, folks with nut allergic reactions ought to keep away from consuming them.


Articles on StyleCraze are backed by verified info from peer-reviewed and educational analysis papers, reputed organizations, analysis establishments, and medical associations to make sure accuracy and relevance. Learn our editorial coverage to be taught extra.

  1. ‘ Nuts’ ‘Almond Butter’ ‘Plain’ With out Salt Added
  2. Peanut Butter
  3. Optimising Meals for Satiety
  4. Nut Consumption and 5-12 months Modifications in Physique Weight and Weight problems Threat in Adults: Outcomes from the Epic-panacea Examine
  5. The Position of Tree Nuts and Peanuts within the Prevention of Coronary Coronary heart Illness: A number of Potential Mechanisms
  6. A Randomized Managed Trial to Consider the Impact of Incorporating Peanuts into an American Diabetes Affiliation Meal Plan on the Nutrient Profile of the Whole Food regimen and Cardiometabolic Parameters of Adults with Kind 2 Diabetes
  7. Acute and Second-Meal Results of Peanuts on Glycaemic Response and Urge for food in Overweight Girls with Excessive Kind 2 Diabetes Threat: A Randomised Cross-Over Scientific Trial
  8. Magnesium and Kind 2 Diabetes
  9. Peanut Allergy: An Overview
  10. Scientific research of peanut and nut allergy in 62 consecutive sufferers: new options and associations
  11. Almond Allergy: ‘An Overview on Prevalence’ ‘Thresholds’ Rules and Allergen Detection

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Varsha Patnaik

Varsha holds a grasp’s diploma in biotechnology from Ravenshaw College, Cuttack, and is an authorized food regimen and vitamin coach. She… extra

Dr. Archna Agrawal

(MSc (Dietetics))Dr. Archna Agrawal is a licensed naturopathy and yoga practitioner with over 20 years of expertise in vitamin and counseling…. extra


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