More than health… happiness!

Join Now

Which Is Better... Peanut Or Almond Butter?


From the top, let’s skip the taste question for a second. Of course they taste different (not substantially), but let’s focus on the nutritional facts for this one!

Both almond butter and peanut butter can play an integral part in any healthy diet. You can generally substitute one for the other in recipes, and both nut butters are similar nutritionally. For example, they both good sources of fiber, and high in protein. However, almond and peanut butter also have some nutritional differences.

Let’s get started!


Both peanut and almond butter are about the same in terms of calories per ounce. Two tablespoons of both nut butters contains about 200 calories (i.e., almond butter 190 calories and peanut butter 210 calories). Yes almond butter is slightly better, but it’s so close, we’ll call this a…

Who wins?: Neither… we’ll call this a tie

Good Fats

Most calories in nuts are from their high fat content, but don’t panic! As you hopefully know, there are “good fats” (monounsaturated fats (MUFAs)) and “bad fats”. MUFAs have been show to reduce the risk of heart disease. Given this, the USDA recommends that 25 percent of our daily calories come from MUFAs. Both nut butters are high in MUFAs, but almond butter pulls ahead when you look at the so called bad fats (i.e., saturated fats). A serving of peanut butter also has over twice as much saturated fat as a serving of almond butter.

Who wins?: Almond butter

Vitamins & Minerals

Both peanut and almond butters are nutrient rich and high in both vitamins and minerals. Their content differ in proportion and ratios though. Almond butter contains nearly three times the vitamin E, two times the iron, and seven times the calcium than does peanut butter.

As I said before, peanut butter is also high vitamins and minerals. It’s high in vitamin E, calcium, and iron, too. However, it just doesn’t have as much as almond butter.

Who wins?: Almond butter


Nut butters, in general, are awesome sources of vegetable protein. It just so happens that peanut butter actually has a small lead over almond butter as far as protein content. There are 6.7 grams of protein in a serving of almond butter. Surprisingly, a serving of peanut butter contains 7 grams of protein, more than you’ll find in an egg.

Who wins?: Neither… we’ll call this a tie (it’s really close and we did the same for calories!)


Fiber helps lower your cholesterol, makes you feel full faster, and as a result may help you maintain a healthy weight.

Both peanuts and almonds contain fiber. However, as far as fiber content is concerned, almond butter beats peanut butter again. Two tablespoons of almond butter has roughly 3.3 grams of fiber, while 2 tablespoons of peanut butter has just 1.6 grams.

Who wins?: Almond butter

There are other things I could consider in this comparison (e.g., carbohydrates, allergies, taste and more), but I’d like to hear your thoughts and experiences!


Oops, almost forgot again. Here’s another free sample for you!

Leave a Reply

Your email address will not be published. Required fields are marked *

Sign up to our newsletter!