Almond Butter vs Peanut Butter

Almond butter vs Peanut Butter

Peanut butter has been a staple in the American pantry for decades. But lately, other types of nut butter, like almond butter, are starting to gain popularity.

This recent trend in the nut butter market begs the question: Which nut butter is the healthiest? Although the price of almond butter is generally higher than the price of peanut butter, does that mean it’s healthier?

When faced with so many options, making the right choice is usually not crystal clear. We’re going to break down the nutritional content of almond butter and peanut butter to determine which has the greatest health benefit.

Remember that all of the nutrients, not just one or two, determine whether a food is good for your health.

Almond butter vs.
Peanut Butter: Nutritional Comparison

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

Both nut butters are about equal in calories and sugar, but peanut butter contains slightly more protein than almond butter.

1) Calories

Most nuts and nut butters are about the same in calories per ounce. Two tablespoons of peanut or almond butter contain just under 200 calories, so if you’re mainly concerned with calories, there’s no difference.

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

Winner? It’s a tie!

2) Healthy fats

Almost all types of nuts contain a high 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.

Almond butter and peanut butter are both high in monounsaturated fat, the type of fat linked to reduced heart disease and better blood sugar control.

Nevertheless, a 2 tablespoon serving of almond butter contains about 25% more monounsaturated fat than the same amount of peanut butter.

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

Winner? Almond butter.

3) Vitamins and minerals

Almond butter leads the pack again, once you take a closer look at the vitamin and mineral content.

It has nearly three times the vitamin E, twice the iron, and seven times the calcium of peanut butter.

Almond Butter vs Peanut Butter
Photo by Laura Paraschivescu on Unsplash

As an antioxidant, vitamin E helps stop the build-up of plaque in your arteries, which can narrow them and possibly cause a heart attack. Calcium supports your bone health and iron is essential for your red blood cells.

Peanut butter is not necessarily lacking in vitamins and minerals. It contains a lot of vitamin E, calcium, and iron. It just doesn’t have as much of it as almond butter. Peanut butter and almond butter both contain a good dose of potassium, biotin, magnesium, and zinc.

Winner? Almond butter.

4) Fiber

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

Fortunately, all nuts contain fiber. When it comes to fiber content, almond butter once again comes out on top over peanut butter. Two tablespoons of almond butter contain about 3.3 grams of fiber, while two tablespoons of peanut butter contain only 1.6 grams.

Winner? Almond butter.

5) Proteins

Nut butter is an excellent source of vegetable protein. It turns out that peanut butter has a slight edge over almond butter in terms of protein content.

There are 6.7 grams of protein in a serving of almond butter and 7.1 grams of protein in a serving of peanut butter. By comparison, a large egg contains just over 6 grams of protein.

Winner? Peanut Butter.

6) Sugar

This is where it gets tricky. While almond butter contains less sugar, natural almond butter and peanut butter are both quite low in sugar. Be aware, however, that some brands of nut butters are sweetened with added sugar.

Almond Butter vs Peanut Butter
Photo by Devi Puspita Amartha Yahya on Unsplash

Whichever nut butter you choose, go for the natural version. In other words, check the ingredient label and make sure there’s no sugar on it.

Winner? It’s a tie!

What the research says

Research has repeatedly shown that people who regularly include nuts or nut butter in their diet are less likely to suffer from heart disease or type 2 diabetes than those who do not eat nuts regularly.

Research also suggests that regular nut consumption does not contribute to obesity, despite the fact that nuts are high in calories.

Most studies show that the type of nut or nut butter doesn’t matter. For example, in a study on more than 6,000 women with type 2 diabetes, eating five or more servings of nuts or peanut butter per week significantly reduced the risk of cardiovascular disease.

On a strictly nutritional basis, the verdict is that almond butter is healthier than peanut butter, but only a little.

Since almond butter is harder to find in your wallet, unless you have a particular preference for almonds, peanut butter is still a great healthy choice. If you’re really unsure, alternating between the two is a perfectly reasonable solution.

Remember to choose a nut butter with no added sugar, partially hydrogenated oils, trans fats, or artificial ingredients. The label should only contain one ingredient: β€œpeanuts” or β€œalmonds” (and maybe a pinch of salt). As with any type of food, moderation is essential.

If you’re convinced almond butter is the way to go or want to experiment with the wide range of nut butters available today, you can try making your own butter in a food processor or buy it in bulk. online to reduce costs.

Photo by Karolina Grabowska from pexels

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