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

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

Peanut butter

0

Saturated Fat: Sat. Fat 10.325 g

Monounsaturated Fat: Mono. Fat 25.941 g

Polyunsaturated fat: Poly. Fat 12.535 g

Almond butter

3

Saturated Fat: Sat. Fat 4.152 g

Monounsaturated Fat: Mono. Fat 32.445 g

Polyunsaturated fat: Poly. Fat 13.613 g

Contains less Sat. FatSaturated Fat	-59.8%
Contains more Mono. FatMonounsaturated Fat	+25.1%

~equal in Polyunsaturated fat ~13.613g

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

Peanut butter

4

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

Almond butter

1

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

Contains more StarchStarch	+4350%
Contains more SucroseSucrose	+136.2%
Contains more GlucoseGlucose	+550%
Contains more FructoseFructose	+∞%

Contains more MaltoseMaltose

+∞%

~equal in Lactose ~0g

~equal in Galactose ~0g

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 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.

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.

Peanut butter

7

Almond butter

3

Contains more Vitamin B1Vitamin B1	+265.9%
Contains more Vitamin B3Vitamin B3	+315.6%
Contains more Vitamin B5Vitamin B5	+257.5%
Contains more Vitamin B6Vitamin B6	+328.2%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+64.2%
Contains more CholineCholine	+20.9%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+166%
Contains more Vitamin B2Vitamin B2	+389.1%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

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.

Peanut butter

1

Almond butter

9

Contains more SeleniumSelenium

+70.8%

Contains more MagnesiumMagnesium	+66.1%
Contains more CalciumCalcium	+608.2%
Contains more PotassiumPotassium	+34.1%
Contains more IronIron	+100.6%
Contains more CopperCopper	+121.3%
Contains more ZincZinc	+31.1%
Contains more PhosphorusPhosphorus	+51.6%
Contains less SodiumSodium	-58.8%
Contains more ManganeseManganese	+28%

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.