Peanut Butter vs. Almond Butter: In-Detail Nutrition Comparison
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.
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.
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.
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.
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.
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
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.
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
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.
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 B1, covering 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.
Almond butter is the absolute winner in this category by being 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.
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.
Almond butter is higher in oxalates than peanut butter. Peanut and its products are considered to be lower in oxalates than nuts.
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, 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.
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.
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).
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
Comparison summary table
|Lower in price|
|Lower in Sugar|
|Lower in Sodium|
|Lower in Saturated Fat|
|Lower in Glycemic Index|
|Rich in minerals|
|Lower in Cholesterol||Equal|
|Rich in vitamins||Equal|
All nutrients comparison - raw data values
|Omega-6 - Eicosadienoic acid||0g||0.008g|
|Omega-6 - Linoleic acid||12.215g|
|Omega-6 - Gamma-linoleic acid||0.001g|
|Omega-3 - ALA||0.027g|
|Omega-3 - Eicosatrienoic acid||0.01g|
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low Glycemic Index diet|
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Vitamins & Minerals Daily Need Coverage Score
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.
- Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
- 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.