Few things are as nostalgic as a simple peanut butter and jelly sandwich. In turn, peanut butter has been a pantry staple in American households for decades. However, in recent years, alternative nut butters have seemingly won out over peanut butter as healthier options. Among these alternatives, almond butter has jumped out as one of the most popular, often perceived as one of the healthiest options. 

While both nut butters can be used in similar ways in the kitchen, are they just as interchangeable when it comes to nutrition? Here, we’ll dive into the nutritional attributes of each nut butter, highlighting their similarities and differences to help determine whether peanut butter or almond butter is better for overall health.

Almond Butter Nutrition

First, let’s take a look at almond butter and what the United States Department of Agriculture (USDA) food database reveals about its nutritional attributes.

Almond Butter Without Added Salt (2 Tablespoons, 32 grams)

Macronutrients
Calories: 196 calories
Protein: 7 grams (g)
Total Carbohydrates: 6 g
Fiber: 3.4 g
Fat: 18 g
Saturated Fat: 1.4 g
Polyunsaturated Fat: 4.4 g
Monounsaturated Fat: 10.4 g
Cholesterol: 0 milligrams (mg), 0 percent of Daily Value (DV)*

Micronutrients
Riboflavin (Vitamin B2): 0.3 mg, 23% DV
Vitamin E: 7.7 mg, 52% DV
Magnesium: 89 mg, 22% DV
Iron: 1.1 mg, 6% DV
Phosphorus: 163 mg, 15% DV
Potassium: 240 mg, 5% DV
Copper: 0.3 mg, 33% DV
Zinc: 1.1 mg, 10% DV
Calcium: 111 mg, 9% DV

From this breakdown, we can see that almond butter is a great source of protein, fiber, poly- and monounsaturated fats, riboflavin, vitamin E, magnesium, phosphorus, copper, and zinc. It also has modest amounts of iron, potassium, and calcium, while being low saturated fat and dietary cholesterol. 

Courtney Pelitera, MS, RD, CNSC, registered dietitian at Top Nutrition Coaching also explains that notable amounts of omega-3 fatty acids can be found in almond butter. “Mono- and polyunsaturated fatty acids, as well as omega 3s, help to reduce cholesterol, blood pressure, and risk of heart disease,” she explains. These fats, in combination with the fiber and protein in almond butter, also slow digestion to increase satiety and stabilize blood sugars after eating. 

Meanwhile, the protein in this tree nut product helps to develop, maintain, and repair most major tissues and structures in the body, especially muscles. Fiber, on the other hand, supports healthy cholesterol levels, digestive regularity, and gut microbiome health. Plus, the other micronutrients found in almond butter work together to support metabolic, immune, heart, and bone health.

Peanut Butter Nutrition

Now, let’s compare that information to the nutritional analysis of peanut butter, according to the USDA.

Peanut Butter Without Added Salt (2 Tablespoons, 32 grams)

Macronutrients
Calories: 191 calories
Protein: 7 grams (g)
Total Carbohydrates: 7 g
Fiber: 1.6 g
Fat: 16 g
Saturated Fat: 3.3 g
Polyunsaturated Fat: 4 g
Monounsaturated Fat: 8.3 g
Cholesterol: 0 milligrams (mg), 0 percent of Daily Value (DV)*

Micronutrients
Riboflavin (Vitamin B2): 0.06 mg, 5% DV
Vitamin E: 2.9 mg, 20% DV
Magnesium: 54 mg, 13% DV
Iron: 0.6 mg, 3% DV
Phosphorus: 107 mg, 10% DV
Potassium: 179 mg, 4% DV
Copper: 0.14 mg, 16% DV
Zinc: 0.8 mg, 8% DV
Calcium: 16 mg, 2% DV

This shows that peanut butter is an effective source of protein, poly- and monounsaturated fats, vitamin E, magnesium, phosphorus, and copper, while offering smaller amounts of fiber, riboflavin, iron, potassium, zinc, and calcium. Pelitera also assures that peanut butter is a good source of omega-3 fatty acids. These nutrients benefit health in the same way as when they’re found in almond butter.

Almond Butter vs. Peanut Butter

So, based on this information, how do these two popular nut butters measure up to each other nutritionally?

When compared to almond butter, peanut butter offers similar amounts of calories, protein, carbohydrates, potassium, and zinc. However, almond butter is a better source of fiber, riboflavin, vitamin E, magnesium, iron, phosphorus, copper, and calcium. 

“We want to think of both of these nut butters as a good source of healthy fat and protein,” says Pelitera, “But one of the biggest differences is that almond butter is a bit lower in saturated fat and a bit higher in poly and monounsaturated fatty acids, but also higher in overall fat content.”

While the 1.4 grams of saturated fat in almond butter isn’t really worth noting, the 3.3 grams of saturated fat found in peanut butter is 17% of the DV for someone eating a 2,000 calorie diet (saturated fat’s DV is based on caloric intake). Given that it’s not uncommon to eat more than two tablespoons of this beloved spread at a time, this is something to take note of. However, saturated fat is a controversial nutrient, with some studies finding intake of the nutrient to be tied to cardiovascular disease, while others citing the connection to be a bit more murky. Nevertheless, it’s a good idea to be mindful of how much saturated fat we’re consuming on a daily basis to be on the safe side.

Additionally, both options are high in calories, which may contribute to weight gain over time if eaten in high amounts. Depending on the brand, they may also have salt and/or refined sugar added to them. Eating high amounts of salt for prolonged periods of time can lend to increased blood pressure levels, while doing the same with added sugar can promote bodily inflammation.

“Ingredients and brand really matter when comparing nutrition facts. Some brands will use fillers like molasses and different types of oil to make more product, however these add more carbohydrates and often saturated fats to the final result, potentially lowering the nutritional value,” Pelitera emphasizes.

And finally, while both tree nuts (like almonds) and peanuts are found on the “Big 9” major food allergen list, you’re more likely to see peanuts prohibited from schools and other facilities due to the increased prevalence (and often severity) of peanut allergies compared to tree nuts. This has led to a big spike in almond butter popularity. “I have worked with several clients that have peanut-specific allergies, and need to use almond butter as an alternative, which is a great option,” adds Pelitera.

The Bottom Line

When it comes down to it, both almond butter and peanut butter are nutritious choices. “The differences between the two products are not enough for me to definitively tell my clients to choose one over the other,” Pelitera shares, as both are great sources of protein, heart healthy fats, and several micronutrients.

That said, almond butter is a better source of fiber, mono- and polyunsaturated fats,, as well as most of the micronutrients that the two plant-based butters share—while also being lower in saturated fat. This is usually why almond butter is often deemed the healthier option. 

In terms of culinary use, these nut butters can be used pretty much interchangeably, though almond butter often has a grainier texture that some people may not prefer. Both options can be used in sweet recipes, like baked goods, chocolate bark, or stuffed dates, as well as savory dishes like noodles, sauces, and dressings – though most foodies prefer peanut butter for savory recipes.

Regardless of which nut butter you opt for, one of the biggest deciding factors of the health benefits (or detriments) of either choice is the brand you choose and the ingredients it contains. “Look at the ingredient labels on these products and find options that contain mostly peanuts or almonds, and small amounts of salt,” Pelitera explains.