Almond Butter vs. Peanut Butter: Which Is Healthier?

Almond Butter vs. Peanut Butter: Which Is Healthier?

Introduction

People love nut butters. They’re creamy, satisfying, and packed with nutrients. But when it comes to choosing between Almond Butter and Peanut Butter, the differences aren’t always clear. Which one is healthier? Which fits your diet? Let’s break it down.

Nutritional Comparison: Almond Butter vs. Peanut Butter

Calories

Both almond butter and peanut butter are calorie-dense, making them great for energy. Almond butter contains approximately 614 calories per 100 grams, while peanut butter has about 588 calories per the same serving size. Not a huge difference.

Protein

If you’re looking for a protein boost, peanut butter is the winner. It contains slightly more protein per serving, making it a great choice for muscle-building diets. Peanut butter offers around 26 grams of protein per 100 grams, whereas almond butter provides about 21 grams.

Healthy Fats

Almond butter has a higher amount of monounsaturated fats, which are beneficial for heart health. Peanut butter, on the other hand, has a mix of both monounsaturated and polyunsaturated fats but also contains slightly more saturated fat. Almond butter has approximately 34 grams of monounsaturated fats per 100 grams. Peanut butter contains about 24 grams of monounsaturated fats but has a higher saturated fat content, around 8 grams compared to almond butter’s 4 grams.

Carbs & Fiber

Almond butter has fewer carbs, about 19 grams per 100 grams, and more fiber, approximately 11 grams. Peanut butter contains around 20 grams of carbs and 6 grams of fiber. This makes almond butter better for people on low-carb diets, higher fiber content can aid digestion and help maintain a healthy weight by promoting a feeling of fullness.

Vitamins & Minerals

Almond butter is rich in vitamin E, offering about 25 milligrams per 100 grams, magnesium (270 milligrams), and calcium (240 milligrams). Peanut butter provides more folate, around 145 micrograms, which is great for cell growth. 

Nutritional Chart: Almond Butter vs. Peanut Butter

Nutrient

Almond Butter

Peanut Butter

Calories (kcal)

614

588

Protein (g)

20.96

24.06

Total Fat (g)

55.5

49.94

Saturated Fat (g)

4.2

8.2

Monounsaturated Fat (g)

34.3

24.4

Polyunsaturated Fat (g)

12.1

15.6

Carbohydrates (g)

18.7

20

Fiber (g)

10.9

6

Calcium (mg)

347

45

Magnesium (mg)

279

168

Vitamin E (mg)

25.6

8.1

Folate (mcg)

145

Note: Nutritional values are approximate and can vary by brand and preparation method.

Health Benefits: Almond Butter vs. Peanut Butter

Why Eat Almond Butter?

  • Better for your heart – Rich in monounsaturated fats, which help lower bad cholesterol.
  • Good for digestion – More fiber.
  • Great for blood sugar control – Lower in carbohydrates and high in fiber, making it a good option for people managing blood sugar levels.
  • Bone Health: High in calcium and magnesium, which support bone strength.

Why Eat Peanut Butter?

  • Muscle Growth – Higher in protein, great for building muscle and good source of daily protein.
  • Budget-Friendly – More affordable than almond butter while still offering excellent nutrition.
  • Rich in antioxidants – Contains resveratrol, which is good for your heart.

Which One Should You Eat?

  • Trying to Lose Weight? Almond Butter.
    Higher fiber content keeps you full for longer and aids in digestion, making it a great choice for weight management.
  • Trying to Gain Muscle? Peanut Butter.
    More protein per serving aids better in recovery.
  • For Heart Health – Almond Butter
    More monounsaturated fats make it the healthier choice for cardiovascular wellness.
  • For Budget-Friendly Choice – Peanut Butter
    Generally, peanut butter is more affordable than almond butter, making it an accessible option.

Best Ways to Enjoy Them

  • Nut butters can be enjoyed in multiple ways:
  • Spread on toast, pancakes, or rice cakes
  • Added to smoothies 
  • Used in baking recipes for a nutty flavor
  • Mixed into oatmeal for extra nutrition
  • Straight from the spoon (our favorite choice).

Conclusion

If you want the most nutritious option, go for almond butter. If you want more protein and a lower price, peanut butter wins. Either way, you’re eating something good.
Looking for premium, high-quality nut butters? Explore our delicious range at Beeza! 🍯🥜

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FAQ's

Why do bodybuilders eat almond butter instead of peanut butter?

Bodybuilders often choose almond butter for its higher content of monounsaturated fats, vitamin E, magnesium, and fiber - nutrients that support muscle recovery, reduce inflammation, and boost metabolism. That said, peanut butter offers more protein per gram, which also makes it a solid pick for muscle-building. It often comes down to personal preference and dietary goals.

Is peanut butter or almond butter better for people with diabetes?

Almond butter typically edges out peanut butter for people with diabetes due to its lower carbohydrate content and higher fiber and magnesium levels - all of which help stabilize blood sugar. However, both can be included in a diabetic-friendly diet if they are unsweetened and consumed in moderation.

Can I eat almond butter or peanut butter every day?

Yes, in moderation. One to two tablespoons per day of either nut butter can be part of a healthy diet. Just make sure you’re choosing varieties with no added sugar, salt, or hydrogenated oils, and you’re balancing it with whole foods like fruits, vegetables, and whole grains.

Which nut butter has fewer calories, almond butter or peanut butter?

Peanut butter has slightly fewer calories per 100g (around 588 kcal) compared to almond butter (approximately 614 kcal). However, the difference is minimal. What matters more is the nutrient profile - almond butter has more fiber, vitamin E, and magnesium, while peanut butter has more protein.

Which nut butter is better for muscle building?

Peanut butter offers more protein per serving, making it a favorite among those looking to build or maintain muscle mass. However, almond butter still provides valuable fats and micronutrients that support recovery and overall performance. For best results, some athletes include both in rotation, depending on their training and nutrition plan.