Peanut butter v/s almond butter: Which is healthier?
What's the story
Peanut butter and almond butter are popular spreads commonly used in sandwiches, smoothies, and snacks. Both provide unique nutritional benefits that cater to different dietary requirements. Knowing the difference between the two can help you make informed choices based on your health goals. Here are the nutritional profiles of peanut butter and almond butter, in terms of protein, healthy fat, vitamins, and minerals.
Protein levels
Protein content comparison
Peanut butter is famous for its protein content, giving you some eight grams for two-tablespoon serving. Almond butter provides slightly less protein, approximately six grams for an equal serving. If you're looking to boost your protein intake through plant-based sources, peanut butter can be an ideal choice.
Fat composition
Healthy fats in each spread
Both peanut butter and almond butter provide healthy fats critical to heart health. Peanut butter has around 16 grams of fat per serving with a combination of monounsaturated and polyunsaturated fats. Almond butter has about 18 grams of fat per serving, with a greater percentage of monounsaturated fats, which are good for keeping cholesterol in check.
Nutrient density
Vitamins and minerals present
Almond butter shines in terms of vitamin E, providing roughly 45% of the daily recommended intake in a single serving. It also offers a healthy dose of magnesium and calcium, making it an even more nutritious option. Meanwhile, peanut butter provides a healthy dose of niacin (vitamin B3) and folate. But it lacks vitamin E compared to almond butter, making both spreads unique.
Calorie count
Caloric differences between them
Calorically, both spreads are similar but not identical. Peanut butter has roughly 190 calories per two-tablespoon serving, while almond butter has about 200 calories for the same amount. Those keeping an eye on their caloric intake should keep these values in mind when adding either spread into their diet.
Fiber levels
Fiber content analysis
Almond butter also offers more dietary fiber than peanut butter, with some three grams per serving as opposed to peanut's two-ish. More fiber means better digestion and more satiety, which makes almond spread a better option for anyone focusing on digestive health or weight management strategies.