When it comes to nut butters, I often get asked, “Which is better, almond butter or peanut butter?” Today, there are a lot of different varieties of nut butters but these are by far the most common.

But before we can answer that question, we need to know the answer to this question: “Is nut butter good for you?” If so, which is the healthier option between these two popular options? These are the questions we’re going to answer today.

The power of nuts

In his book, How Not to Diet, Dr. Michael Greger summarizes several recent studies that suggest nuts are beneficial in reducing cardiovascular and other diseases. Many studies have shown the powerful benefits of nuts. Especially when it comes to reducing heart disease.

In fact, one study showed that eating nuts or a tablespoon of peanut butter 5 or more days a week cut the risk of a heart attack nearly in half compared to those eating 1 serving or less per week for women who were considered high risk for heart disease. (How Not to Diet, p. 345)

A long-term study of over 7000 men and women at high risk for cardiovascular disease found that one group who doubled their intake of nuts to about an ounce (a handful) of nuts every day cut their risk of stroke in half.

And in general, those in the study who ate more nuts every day “had a significantly lower risk of dying prematurely overall.” (How Not to Diet, p.344-345).

Benefits of nut butters

I think we can agree: nuts are healthy. But what about when they’re turned into a spread?

Naturally, there are differences in the two spreads that may affect your next decision at the grocery store. They’re both, of course, pastes made from processed nuts through grinding, blanching, and roasting. Preferably, peanuts and almonds have been minimally processed and can stand alone on the ingredients list just as delicious as they are with added sugar and salt. Nonetheless, the two nut butters differ quite a bit.

Of course, all nut butters contain varying nutrients. Most will have fiber, protein, B vitamins, phosphorus, zinc, and vitamin E. With 100-200 calories per tablespoon and 7-10 grams of unsaturated fat, nut and seed butters can help you feel fuller longer, making them ideal for healthy midday snacks, or as an addition to oatmeal or yogurt, and even sweets for more flavor and nutrients.

It's also believed that nut butter can pose benefits linked to cardiovascular disease and cancer. However, the BBC writes that this belief may be shortsighted, quoting a study which found that when comparing people eating peanut butter every day versus whole nuts every day, “only whole nuts were associated with a lower risk of cancer, respiratory and heart disease.”

Another 2015 study indicated that while eating whole nuts was linked to lower levels of diabetes, eating peanut butter was not. The BBC suggests that discrepancy may be due to the differing lifestyles in the “types” of people eating only peanut butter or only whole nuts.

What to look for in nut butters

Regardless of what kind of nut butter you’re eating, it’s key to watch your portions. It may seem healthy and harmless, especially compared to other guilty pleasure snacks, but a little goes a long way with nut butter, both in nutrients and in fat.

Additionally, stick to butters with only one ingredient to avoid excess salt, sugar, and oils. You should also avoid “no-stir” nut butters. These include hydrogenated oils that aid spreading but raise our bad cholesterol levels.

Peanut butter

But we still need to know; is peanut butter healthy or not? Its caloric value is on par with most other nut butters at around 180 calories and it’s definitely the most affordable of the nut butters (which is nothing to turn your nose up at).

It also packs the most protein per serving, usually coming in at around 8 grams. Peanut butter is suitable for a low-carb diet at 20 grams, 6 of which are fiber. While peanut butter may be high in fat, about half of it is made up of oleic acid, the same healthy monosaturated fat we love in olive oil, which may help with improved insulin sensitivity. Peanut butter also carries some linoleic acid, containing essential omega-6 acid.

Plus, peanut butter contains a healthy dose of antioxidants, including resveratrol, that mysterious polyphenol said to pack power into red wine and other fruits, suspected to reduce risks of cardiovascular disease. But similar to the French Paradox, more research is needed to determine whether the high salt content and fat in peanut butter is worth it for those coveted antioxidants.

Another factor that’s also important to note is peanut butter’s low content of the essential amino acid methionine. Methionine is found primarily in animal protein. So for vegans and vegetarians, loading up on peanut butter for protein may not be the greatest strategy as Methionine deficiency does pose a great risk for properly functioning human metabolism.

Peanut butter has been keeping nutritionists and scientists busy as, despite its drawbacks, it seems to come back with a pretty sturdy argument for itself.

Almond butter

So what about almond butter? It’s not far off from peanut butter in calories or fat, ringing it at around 200 calories and 19 grams of fat. It does pack less protein, however, at an average of 5 grams per serving. You’ll find many of the same vitamins and minerals as other nut butters, like vitamin E, magnesium, phosphorus, and calcium, as well as those healthy monosaturated fats. However, almond butter has higher quantities of all of these nutrients.

Plus, unlike peanut butter, almonds are nutrient-rich in any form.

A small study had “participants added either roasted, raw or salted almonds, or almond butter to their diets for four weeks showed that all forms of almonds lowered LDL cholesterol.” That’s a pretty tough perk to beat.

A reason for that benefit may be that almonds have tougher skin, which, when processed (thereby breaking up most of the cells in the nuts), keeps fat from coming out and keeps nutrients in. That’s also why you should opt for crunchy butter over smooth; not only does it pack more nutrients, the chewing can aid in calorie consumption, helping you feel fuller.

One study found that almonds can improve memory and protect against neurodegenerative diseases like Alzheimer’s and dementia. The American Heart Association did a study wherein they found almonds to have powerful effects on abdominal weight loss by suppressing appetite and preserving lean mass. Yet, another study shows that almonds promote gut health, being high in fiber, good bacteria, and prebiotics, reducing gut inflammation and improving gut barrier function.

Plus, all that vitamin E in almonds protects your skin from free radicals, UV radiation, and stress, all while aiding in wound healing and improving various skin disorders. Almond butter will have you glowing.

Breakdown: almond butter vs. peanut butter

Now that you know about the two different kinds of butter, let’s take a look at a few elements to determine the clear winner.

Healthy fats

Both almond butter and peanut butter are high in monounsaturated fat, the type of fat linked to a reduction in heart disease and better blood sugar control.

Nonetheless, a 2-tablespoon serving of almond butter contains roughly 25 percent more monounsaturated fat than the same amount of peanut butter.

A serving of peanut butter also has over twice as much saturated fat. Too much saturated fat can raise your cholesterol.

Vitamins and minerals

Almond butter contains nearly three times as much vitamin E, twice as much iron, and seven times more calcium than peanut butter.

Fiber

Two tablespoons of almond butter have roughly 3.3 grams of fiber, while 2 tablespoons of peanut butter has just 1.6 grams.

Protein

Nut butters are a great source of vegetable protein. But as it turns out, peanut butter has a small lead 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.

The verdict: almond butter is slightly healthier

Overall, nut butters are a great alternative to junk food and a perfect way to stave off those cravings that break your wallet and your healthy guidelines. Everyone has preferences for their own choice of nut butter but when it comes to the choice between peanut butter and almond butter, the verdict is that almond butter is healthier than peanut butter, but only by a bit.

With lower saturated fats and so many more nutrients and health benefits, it’s a no-brainer. When deciding on what nut butter to use, look for one that is made of just nuts. Many nut butters you find on the shelves contain added sugars, oils, and other unnecessary ingredients.

Almond Butter or Peanut Butter: Which is Healthier?