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Peanut Butter vs. Almond Butter: In-Detail Nutrition Comparison

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Article author photo Arpi Gasparyan by Arpi Gasparyan | Last updated on November 22, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Almond butter
vs
Peanut butter

Summary

Almond butter is higher in fats, dietary fiber, and minerals, whereas peanut butter is higher in simple sugars, starch, proteins, and vitamins. Peanut butter is richer in unsaturated fatty acids, whereas almond butter is higher in saturated fatty acids.

Peanut butter is significantly richer in most B-complex vitamins, whereas almond butter is richer in vitamins E and B1, calcium, and copper.

Introduction

Peanut butter and almond butter are types of nut butter. Almond butter is made by grinding raw or roasted almonds into nut butter. It can have a smooth or crunchy texture and be stirred or emulsified. Peanut butter is made from dry-roasted peanuts. Even though peanuts are legumes, their butter is considered nut butter.

Ingredients & Use

The simplest nut butter recipe includes peanuts, almonds, and neutral oil (e.g., vegetable oil). Adding salt or sweeteners is left to personal preference.

The nut kinds of butter can be used interchangeably. They can be spread on bread or toast, added to smoothies, oatmeal, sauces and dips, ice cream toppings, candy bars, and more.

Nutrition

The nutritional values in this article are presented for 100g of smooth peanut butter and plain almond butter without added salt. The average serving size of peanut butter is 2 tablespoons (32g), whereas the average serving size of almond butter is 1 tablespoon (16g).

Almond butter is higher in fats, whereas peanut butter is higher in carbs and proteins.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +33.3%
Contains more Carbs +18.5%
Equal in Protein - 22.21
Equal in Fats - 51.36
Equal in Other - 2.89
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more Water +33.3%
Contains more Carbs +18.5%
Equal in Protein - 22.21
Equal in Fats - 51.36
Equal in Other - 2.89

Calories

All types of nut butter are high in calories. Peanut butter provides 598 calories, whereas almond butter provides 614 calories. However, they are usually consumed in fewer amounts and provide fewer calories.

One serving or one tablespoon of almond butter provides 98.2 calories, whereas one serving or two tablespoons of peanut butter provides 191 calories.

Protein

Nut kinds of butter are rich in proteins; peanut butter has a slightly higher protein content. 100g of peanut and almond butter contain 22.2g and 21g of protein, respectively. 

Peanut butter and almond butter are rich in essential amino acids; both are the richest in tryptophan, histidine, and phenylalanine.

Fats

All types of nut butter comprise over 50% of fats, predominantly unsaturated healthy fats: polyunsaturated and monounsaturated fatty acids. Peanut butter contains 51.4g of total fats, whereas almond butter contains 55.5g. 

Peanut butter contains 46g of unsaturated fatty acids and 4.1g of saturated fatty acids. In comparison, almond butter contains 38.5 unsaturated fatty acids and 10.3g of saturated fatty acids.

The chart below demonstrates the distribution of each fatty acid type.

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -59.8%
Contains more Monounsaturated Fat +25.1%
Equal in Polyunsaturated fat - 12.535
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Contains less Saturated Fat -59.8%
Contains more Monounsaturated Fat +25.1%
Equal in Polyunsaturated fat - 12.535

Peanut butter and almond butter are naturally absent in cholesterol and trans fats. 

One serving of almond butter contains 8.9g of total fats, whereas peanut butter contains 16.4g of fats.

Carbohydrates

Peanut butter is 3.5g higher in total carbs than almond butter. 100g of peanut butter contains 22.3g of carbs, whereas almond butter contains 18.8g. 

Almond butter contains 10.3g of dietary fiber, 4.43g of simple sugars, and 0.08g of starch, whereas peanut butter contains 5g of dietary fiber, 10.5g of simple sugars, and 3.56g of starch.

Most simple sugars in peanut butter and almond butter comprise sucrose, whereas the rest are present in negligible amounts or absent.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Maltose +∞%
Contains more Starch +4350%
Contains more Sucrose +136.2%
Contains more Glucose +550%
Contains more Fructose +∞%
2% 96%
Starch: 0.08 g
Sucrose: 4.34 g
Glucose: 0.02 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Maltose +∞%
Contains more Starch +4350%
Contains more Sucrose +136.2%
Contains more Glucose +550%
Contains more Fructose +∞%

Sticking to the serving sizes of the two discussed types of nut butter; they are considered low FODMAP; however, in large amounts, they may cause bloating and gas.

Vitamins

Peanut butter is 4.3 times richer in vitamin B3 (niacin), covering the recommended daily value (RDV) by 83% per 100g serving. Almond butter is 2.6 richer in vitamin E, covering the RDV by 131% per 100g serving. Almond butter is also 2.9 times richer in vitamin B1covering the RDV by 72%.

Peanut butter is 3.5 times richer in vitamins B1 (thiamin) and B5, 4 times richer in B6, and 1.5 times richer in vitamin B9 (folate). 

Peanut butter also contains insignificant vitamin K levels, whereas almond butter contains negligible amounts of vitamin A.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +166%
Contains more Vitamin B2 +389.1%
Contains more Vitamin B1 +265.9%
Contains more Vitamin B3 +315.6%
Contains more Vitamin B5 +257.5%
Contains more Vitamin B6 +328.2%
Contains more Folate +64.2%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +166%
Contains more Vitamin B2 +389.1%
Contains more Vitamin B1 +265.9%
Contains more Vitamin B3 +315.6%
Contains more Vitamin B5 +257.5%
Contains more Vitamin B6 +328.2%
Contains more Folate +64.2%
Contains more Vitamin K +∞%

Minerals

Almond butter is the absolute winner in this category because it is richer in most minerals.

Almond butter is 7 times richer in calcium and 2 times richer in iron and copper. Almond butter is also richer in magnesium, phosphorus, potassium, zinc, and manganese. Peanut butter is richer in selenium.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +608.2%
Contains more Iron +100.6%
Contains more Magnesium +66.1%
Contains more Phosphorus +51.6%
Contains more Potassium +34.1%
Contains less Sodium -58.8%
Contains more Zinc +31.1%
Contains more Copper +121.3%
Contains more Manganese +28%
Contains more Selenium +70.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Contains more Calcium +608.2%
Contains more Iron +100.6%
Contains more Magnesium +66.1%
Contains more Phosphorus +51.6%
Contains more Potassium +34.1%
Contains less Sodium -58.8%
Contains more Zinc +31.1%
Contains more Copper +121.3%
Contains more Manganese +28%
Contains more Selenium +70.8%

Almond butter is in the top 9% of foods as a source of calcium, potassium, phosphorus, and magnesium and in the top 17% as a source of iron and copper. In comparison, peanut butter is in the top 11% of foods as a source of potassium and magnesium and in the top 14% as a source of phosphorus.

Oxalates

Almond butter is higher in oxalates than peanut butter. Peanut and its products are considered to be lower in oxalates than nuts.

The oxalate content of almonds is 296mg, whereas the oxalate content of peanuts is 76mg per 100g.

Oxalates, or oxalic acids, are safe for most people but may lead to kidney stone formation in those with a history of oxalate kidney stones.

Phytochemicals

Phytochemicals, or antioxidants, are bioactive plant compounds found in nuts, legumes, vegetables, fruits, and products derived from them. They are linked to a decreased risk of cancer and chronic diseases.

Peanut and peanut butter contain tannins, phlorotannins, saponins, proanthocyanidins, flavonoids, quinones, terpenoids, resveratrol, and cardiac glycosides (1, 2).

Almonds and almond butter contain phenolic acids, anthocyanins, proanthocyanidins, phytosterols, flavonoids, and phenolic acids (2, 3).

Glycemic & Insulin Indices

Peanut butter and almond butter may be considered low glycemic index foods.

Peanut butter has a glycemic index value of 14. The glycemic index of almond butter is yet to be calculated. However, considering the high dietary fiber and low sugar levels of almond butter, they are most likely to fall in the low glycemic index category of foods.

The insulin index of peanut butter is 15, considered low. In comparison, the insulin index of glucose is 100.

Acidity

The PRAL or Potential Renal Acid Load value shows the amount of base or acid produced in the organism after certain food consumption. The PRAL values of peanut butter and almond butter are 6.6 and 1.6, respectively, meaning peanut butter is more acid-producing.

Health Benefits

Almonds and peanuts, and thus, their butter, are packed with health-promoting phytochemicals, vitamins, minerals, dietary fiber, proteins, and healthy fats.

Nuts and nut butter may beneficially affect metabolic health. They have been shown to decrease LDL or “bad” cholesterol levels and insulin resistance and improve endothelial function. Consumption of any type of nut butter may decrease the risk of heart disease, atrial fibrillation, hypertension, cancer, and total mortality. Nut butter may also improve blood sugar control by reducing postprandial blood glucose response in diabetic people (4).

According to a study, frequent nut and nut butter consumption (at least 5 servings per week) may decrease the risk of cardiovascular disease and myocardial infarction, especially in women with type 2 diabetes (5).

Allergic Reactions

Peanut allergy is one of the most common allergies. The symptoms of peanut allergy may be mild to severe, causing anaphylaxis and death (6). Peanuts are not tree nuts and do not cross-react with other nut allergies.

On the other hand, those with tree nut allergies (allergic reactions to cashews, hazelnuts, chestnuts, pecans, pistachios, and walnuts) may also develop allergic reactions to almonds. Unlike most food allergies, tree nut allergies rarely disappear and persist throughout life (7).

For a detailed comparison article on their health impact, you can visit our "Peanut vs. Almond" page

Article author photo Arpi Gasparyan
Education: General Medicine at YSMU
Last updated: November 22, 2023
Medically reviewed by Igor Bussel

Infographic

Almond butter vs Peanut butter infographic
Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond butter Peanut butter
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond butter Peanut butter Opinion
Net carbs 8.52g 17.31g Peanut butter
Protein 20.96g 22.21g Peanut butter
Fats 55.5g 51.36g Almond butter
Carbs 18.82g 22.31g Peanut butter
Calories 614kcal 598kcal Almond butter
Starch 0.08g 3.56g Peanut butter
Fructose 0g 0.12g Peanut butter
Sugar 4.43g 10.49g Almond butter
Fiber 10.3g 5g Almond butter
Calcium 347mg 49mg Almond butter
Iron 3.49mg 1.74mg Almond butter
Magnesium 279mg 168mg Almond butter
Phosphorus 508mg 335mg Almond butter
Potassium 748mg 558mg Almond butter
Sodium 7mg 17mg Almond butter
Zinc 3.29mg 2.51mg Almond butter
Copper 0.934mg 0.422mg Almond butter
Manganese 2.131mg 1.665mg Almond butter
Selenium 2.4µg 4.1µg Peanut butter
Vitamin A 1IU 0IU Almond butter
Vitamin E 24.21mg 9.1mg Almond butter
Vitamin B1 0.041mg 0.15mg Peanut butter
Vitamin B2 0.939mg 0.192mg Almond butter
Vitamin B3 3.155mg 13.112mg Peanut butter
Vitamin B5 0.318mg 1.137mg Peanut butter
Vitamin B6 0.103mg 0.441mg Peanut butter
Folate 53µg 87µg Peanut butter
Vitamin K 0µg 0.3µg Peanut butter
Tryptophan 0.159mg 0.231mg Peanut butter
Threonine 0.555mg 0.525mg Almond butter
Isoleucine 0.813mg 0.616mg Almond butter
Leucine 1.483mg 1.546mg Peanut butter
Lysine 0.612mg 0.681mg Peanut butter
Methionine 0.122mg 0.265mg Peanut butter
Phenylalanine 1.149mg 1.202mg Peanut butter
Valine 0.937mg 0.782mg Almond butter
Histidine 0.55mg 0.557mg Peanut butter
Trans Fat 0.075g Almond butter
Saturated Fat 4.152g 10.325g Almond butter
Monounsaturated Fat 32.445g 25.941g Almond butter
Polyunsaturated fat 13.613g 12.535g Almond butter
Omega-6 - Eicosadienoic acid 0g 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Peanut butter
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
71%
Almond butter
62%
Peanut butter
Minerals Daily Need Coverage Score
141%
Almond butter
84%
Peanut butter

Comparison summary

Which food is cheaper?
Peanut butter
Peanut butter is cheaper (difference - $0.2)
Which food is lower in Sugar?
Almond butter
Almond butter is lower in Sugar (difference - 6.06g)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Almond butter
Almond butter is lower in Saturated Fat (difference - 6.173g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.