Almond Butter or Peanut Butter

People often ask me which nut butter is healthier, almond butter or peanut butter? Well, in order to determine which is healthier here, is a breakdown of the nutrient value of each one, in a nut shell.

While peanut butter has been a staple in the American pantry for decades, more and more we're beginning to see other nut butters, such as almond butter, grace the grocery shelves. As a result some folks are starting to ask the question, “which one is healthier?”

Well, here is a breakdown of the nutrient value of the two, and how they compare in “health” scores. As always, when considering the nutrient value of any food, it is always important to look at the bigger picture and evaluate all the nutrients, instead of focusing on only one or two.

Fats

It's common knowledge that nuts have a high fat content. However, we also know that not all fats are bad for you. Thus, the key is knowing what types of fats are in the food source. Both peanuts and almonds are high in monounsaturated fats, which are fats that have a protective quality against heart disease and that also help to control blood sugar levels. A 2-tablespoon serving of almond butter has 25% more monounsaturated fat than the same amount of peanut butter. In grams, that's about 10grams per tablespoon for almond butter versus 3.3 gams per tablespoon for peanut butter.

Vitamins and Minerals

Almond butter contains three times more vitamin E, twice as much iron, and seven times more calcium than peanut butter. As an antioxidant vitamin E helps to protect against heart disease by helping to prevent the development of plaque in the arteries. It also works to boost the immune system. Iron supports healthy red blood cells, and calcium supports healthy bones. Both almond butter and peanut butter contain healthy doses of biotin, magnesium, potassium, and zinc

Fiber

Again almonds win out on this one. Two tablespoons of almond butter contain about 3.3 grams of fiber, compared to 2 tablespoons of peanut butter which contain only 1.6 grams of fiber. Fiber helps to lower cholesterol levels which is a protective quality against heart disease and, because it makes you feel full faster, can also help in maintaining a healthy weight.

Protein

As we know, nuts are a great source of plant protein. Here, peanuts take the lead with 7.1grams of protein per serving versus 6.7grams of protein per serving of almond butter. Protein is an important component of every single cell in the body. An important building block of bones, muscles, cartilage, skin, and blood, protein is used not only to build and repair tissues, but also to make enzymes, hormones, and other body chemicals.

Sugar

While almond butter has less sugar than peanut butter, both nut butters are fairly low in their natural sugar content. However, a word of caution, many nut butters are sweetened with added sugar, so always read the labels. If you crave a little sweetness with your nut butter, why not try adding a natural source such as fresh fruit. A nut butter and banana sandwich, or nut butter and apple snack can be very fulfilling and very healthy.

In conclusion

Both nut butters are very similar in nutrient value and number of calories per ounce. Almond butter is slightly healthier because it is higher in vitamins, minerals and fiber, as well as the “healthy” monounsaturated fats. Although almond butter has less protein that peanut butter, it does have a slightly lower sugar content.

Given that almond butter is the slightly healthier choice, the decision then may come down to availability and affordability. Almond butter can be found in most grocery stores, however it is pretty heavy on the wallet. So unless you have a particular affinity to almond butter that compels you to make that purchase, peanut butter is still a great healthy choice for both your body and your wallet. That being said always remember to chose a nut butter that has no added sugar, salt, or preservatives. There should be only ONE ingredient noted on the label, either “peanuts” or “almonds”. My particular favourite is #TraderJoes, organic creamy no salt peanut butter. Ingredients: Organic valencia peanuts.

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