Almond butter Vs Peanut Butter which one would you choose?

Almond Butter Or Peanut Butter

Almond butter Vs Peanut Butter which one would you choose?

Almond butter vs peanut butter have been around for ages and have been the staple in our diets for long. They are good for us, we spread them on our bread and we eat them in the spoonful. But the question is “which one is better?”

Almond butter is a paste made by grinding almonds into nut butter. It can be of two types: crunchy or smooth whereas peanut butter is a spread made from ground, dry-roasted peanuts containing ingredients to modify and enhance its taste, like salt, as well as sweeteners.


So, what is the difference between almond butter and peanut butter?

You’ve probably heard a lot about almond butter, but most people don’t know how it  differs from peanut butter. Is there no difference? Or are they just different in taste? Which is better? We’ll discuss this here.

The difference between peanut butter and almond butter is very minimal as peanut butter contains a little more protein and more fiber whereas almond butter contains less sugar and more nutrients. Both of them have a similar amount of fat, calories and carbohydrates. 

About the allergies caused 

Both peanut butter and almond butter are common allergens. Nut allergies are actually very common in the US, with over 2 million people suffering. In the United States alone, there are over 150,000 incidents of allergic reactions to peanuts each year. Almond butter and peanut butter are good for your health. However, these foods may trigger allergies for some people. So, if you or your child has an allergy to these foods, then you need to be careful while consuming them.


As almonds and peanuts are healthy alternatives to other types of nuts, people use them for making different types of health betterment. Consumption of these ingredients is growing day by day. 

What is more low in carbs: Almond Butter or Peanut Butter? 

Peanut butter has 20% carbs and it is suitable for low carb diets too. It may also cause a very low rise in blood sugar which makes it a good option for people with 2 types of diabetes. Even though peanut butter is high in many healthy vitamins and minerals, it also has a substantial number of calories.

Which is better for a Keto diet : Almond Butter or Peanut Butter?

According to studies and analysis, almond butter is a healthier choice than peanut butter when it comes to keto diet and it may have fewer carbs and more fat than peanut butter. In terms of micronutrients, almonds are superior to peanuts. It may be higher in calcium, iron, vitamin E, magnesium, copper and zinc. 


Which has a better source of Fiber? Almond Butter or Peanut Butter?

The monounsaturated fat, almond butter is slightly a better source of fiber than peanut butter. One tablespoon of almond butter contains approximately 1.6 grams of fiber while peanut butter has 0.8 grams. According to the “Academy of Nutrition and Dietetics”, most Americans don’t get much fiber on their diet.


Which is better for muscle gain: Peanut Butter or Almond Butter?

Peanut butter and almond butter both have similar nutritional values but almond butter is slightly higher in nutrition than peanut butter. 


Almond Butter vs. Peanut Butter: Nutritional Comparison

Nutritionally, both peanut butter and almond butter have sources of calories, fat, fiber and carbohydrates. The below table here shows a comparison of 2 tablespoons ( 32 grams ) of peanut butter and almond butter. 






202 calories

200 calories


4.8 grams

10.0 grams


19.0 grams

16.0 grams


6.8 grams

6.0 grams


1.2 grams

2.0 grams


0.0 grams

2.0 grams


Which nutrients are present in almonds?

The few nutrients which are present in almonds are,

  • Vitamin E.
  • Monounsaturated fats.
  • Fiber.
  • Biotin.
  • Minerals: Calcium, Phosphorus, Magnesium.
  • Trace minerals: Copper.
  • Phytonutrients, specifically flavonoids, plant sterols, phenolic acids.

Which country eats the most peanut butter?  

The countries with the highest volumes of peanut butter consumption in 2019 were the UK, Germany and France with a combined 55% share of total consumption. 

How long does peanut butter really last?

Peanut butter generally has a long withstanding life generally. Commercial peanut butters last for 6-24 months and 2-3 months when opened. 

What are the side effects of almonds?

The different side effects of almonds are as follows: 

  • Too much of almonds can cause constipation
  • Excess reduces nutrient absorption in the body 
  • Almonds make you put on weight 
  • They are also allergy prone 

Is almond butter good for skin?

Almond butter can be good for skin and it contains healthy fats and also omega 3 fatty acids which can improve the texture of the skin. Almond and almond butter have vitamin E, an antioxidant which also helps to fight skin damage.


These two butters have similar nutritional values and can be added on healthy diets. It is important to note the ingredients used to make both peanut and almond butter. Even though peanut butter and almond butter are made of natural products like peanuts and almonds, not all brands. Few brands use extra ingredients like soybean oil, vegetable oil, sugar, corn maltodextrin, monoglycerides and diglycerides. Whether you are buying peanut butter or almond butter always check the ingredients and opt for brands which are solely made of peanuts and almonds. 




Snehal Joshi

Snehal is a Certified Nutrition Coach by National Academy of Sports Medicine. She is writing about her persuits of Nutrition Science since last 4 years.

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