Almond vs. Peanut Butter

June 3, 2014

If you and I are anything alike, there are a few questions that keep you awake at night: What is the meaning of life?  Why are we here?  What is healthier: almond butter or peanut butter?AlmondButter

While I’m not exactly qualified to help you answer the first two questions, I can help you decide on the most nutritious nut butter for your needs.  Most people that ask me this question tend to quickly follow it up with “I bet almond butter is healthier, isn’t it?”  But let’s take a look at a few factors to determine which one is really the nutritional winner.


With an abundance of healthy fats, some fiber and protein, it’s no wonder why nuts and nut butters are the darlings of dietitians.  Nutritionally speaking, almond and peanut butter are strikingly similar.  Here’s a look at the nutrition breakdown for two tablespoons of each nut butter:

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As you can see, almond and peanut butter are nutritionally pretty similar.  Both almond and peanut butter have about the same number of calories, as well as the same amount of saturated fat.  Almond butter has one more gram of fat than peanut butter, as well as a bit more fiber.  However, peanut butter has more protein.

However, they do vary a bit when it comes to their vitamin and mineral content:

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Almond butter edges out peanut butter in regard to most vitamins and minerals, although peanut butter has more vitamin B3 (Niacin) than almond butter.


In this race, peanut butter is the clear winner.  Almond butter is generally more expensive than peanut butter, and can be almost double the price.  However, if you want to try almond butter without committing to a big (and expensive!) jar, check out the single serving packets we sell in the nut butter section, as well as on our Healthy Checkout lanes.

Other spreads

Watch out for other spreads sold in the nut butter section, such as Nutella or Cookie Butter.  These spreads, while delicious, are not made from nuts or seeds, and the first ingredient is usually sugar.  Save these for the occasional dessert, rather than slathering it on your toast every day for breakfast.  If you need a punch of flavor to make your nut butter a bit more exciting, try a Dietitians Choice variety of flavored nut butter; my favorite is Justin’s Honey Almond Butter.

The final verdict

Both almond and peanut butter have nutritional benefits, so it’s safe to say that a tie is the outcome of this race.  Try to include both peanut and almond butters into your diet if you can, as both offer an impressive amount of healthy fat, along with some protein, fiber, and vitamins and minerals – not to mention the fact that they are delicious. Just be sure to pick Dietitians Choice varieties to help make sure that your nut butter isn’t a sneaky source of hydrogenated oils, extra sugars, or salt.


One Response to “Almond vs. Peanut Butter”

  • Thanks for your excellent comparison chart of these favorite butters of mine. I learned a lot.

    Posted by rosa oakes | June 9, 2014 at 6:22 pm