Almond Butter vs. Peanut Butter: Is One Really Healthier?
I hear it all the time:
“Almond butter is way healthier than peanut butter.”
When pressed for specifics though, people are often at a loss as to why they believe this is the case.
It reminds me of Jimmy Kimmel’s “What is Gluten” video.
One of the logical answers I’ve heard is: “Well, almond butter has less saturated fat.”
True. However, it’s a very small difference.
Almond butter has about 1.5 grams of fat, while peanut butter contains 2.5.
A lot of recent research is calling into question our concern with saturated fat — suggesting it was overblown during the “low-fat era” and purposing that it may not be as bad as we once thought. Whether or not you believe that, one gram of saturated fat doesn’t seem to make a humongous difference either way.
Another response I’ve heard is: “Well, peanuts aren’t even a nut. They’re both called nuts but almonds are grown in trees and peanuts are grown on bushes and are actually legumes. They’re completely different!”
I say tomato, tomato — they are both the product of flowering plants. The distinction of a peanut as a legume and not a “true nut” is simply due to the fact that the pod containing the peanut splits open upon maturity, while true nuts remain in their pods until mechanically opened.
In reality, peanuts and almonds have an almost identical fatty acid profile, which tells you way more about them than how they were grown.
Both are mostly composed of oleic acid, an omega-9 monounsaturated fatty acid, and both have around 30% of linoleic acid, an omega-6 polyunsaturated fatty acid. They also both contain about 10% saturated fat from palmitic acid (9% for almonds, 10% for peanuts).
So you see, they’re really not that different.
People also tend to point to the differences in micronutrients as a reason to choose almond butter over peanut butter.
“Almond butter has way more vitamins and minerals,” they say.
That’s not exactly true.
Almonds do have more vitamin E, riboflavin, and calcium, but they have similar levels of zinc and manganese to peanuts. Meanwhile, peanuts have significantly higher amounts of most of the B vitamins — thiamine (B1), niacin (B3), pantothenic acid (B5), B6, and folate (B9). The B vitamins all play an essential role in cell metabolism.
Finally, the majority of research shows that all nut consumption (peanuts included) helps prevent against a wide range of diseases.
A recent study showed that consuming peanut butter could help lower the risk of type 2 diabetes in women. Another study showed that peanut consumption was associated with lower weight and an improved diet in children. And many other studies show that daily nut consumption is associated with the prevention of obesity.
Bottom line: Both almond butter and peanut butter are good for you. The difference between them is negligible.
I say, eat the one you like!
Just make sure to buy the natural kind (oil will be floating on the top) with no added sugar or preservatives. Also, try to find organic or non-GMO as many peanuts in the US are genetically modified.
I love all nut butters so I keep both on hand at all times. I usually spread my english muffins with almond butter and use peanut butter for things like my Spaghetti Squash Pad Thai or my 4-Ingredient Peanut Butter Chocolate Oatmeal Cookies.
This pad thai has a double dose of nuts with peanut butter in the sauce and crushed almonds on top.
Clearly, I’m nuts about nut butter.
Courtney says:
I always hear that too! But, I prefer peanut butter, so I’m glad to hear the difference isn’t a big deal. Can’t wait to try your Spaghetti Squash Pad Thai :)
Whitney English says:
If you like peanut butter, you’ll love the recipe :)
GiselleR @ Diary of an ExSloth says:
Totally agree with this post. Almond butter and peanut butter really aren’t that different. Either way, I’m not a huge almond butter lover. I don’t hate it, but I could never eat it as much as I eat peanut butter.
Whitney English says:
Same :) I eat both but peanut butter is my first love!
Grace Hiyakumoto says:
I do peanut butter because I always give my dog the almost empty jars to play with! Almond butter can be dangerous for dogs, but a jar with peanut butter stuck to the inside bottom can keep Caspian occupied for hours :)
Whitney English says:
What a great idea! Mr. Chow thanks you for sharing :)
Bhavya says:
Exactly! Too many people say that almond butter is healthier but don’t have much to back it up with. I prefer peanut butter and that’s what I eat. And I know peanuts are legumes, technically – but if someone says that peanut butter isn’t technically a nut butter, I say – it’s a hummus! And that’s healthy!
Whitney English says:
Haha, I LOVE that response. I’m totally using that next time!
Shirley Arroyo says:
I was always thinking that I should spend the additional money on almond butter for a health reason I couldn’t put my finger on. Thanks for busting that myth Whitney :-)
Whitney English says:
You’re welcome! Glad to be able to justify your peanut butter purchases!
Ashley Fultz says:
I love this article and that you know the science behind this stuff! Keep it up girly! Xo
Whitney English says:
Thanks girl! It’s fun to learn the biochemistry behind it all #nutritionnerd :)
Ashley @ A Lady Goes West says:
Ahhh yes, Whitney. This is actually a conversation I’ve had with my hubby. He likes PB, and I like AB. I like the taste and texture of chunky almond butter more than peanut butter. And it’s interesting to know the difference isn’t that big. Thanks for this one!
Whitney English says:
Glad to have given you something to agree on with this topic!
Ellen says:
Peanut butter all the way! I even will take it over that hazelnut goodness known as Nutella:)
Whitney English says:
That’s a bold statement :)
Bethann Wagner says:
Thanks for the info! I chastise my husband for eating peanut butter all the time. (I MIGHT not anymore.) Regardless, what about cashew butter?!
Whitney English says:
Ha, yeah I guess you should ease up on him now :) Cashews are good too! They also have a bit more saturated fat than almonds but they’re a good source of antioxidants and minerals. In moderation they are a great addition to a healthy diet!
Krissy @ Pretty Wee Things says:
What a helpful and informative post! Thanks for sharing the info. Totally random fact I learnt about peanuts the other day was that peanuts actually grown under ground. Who would have thought! I definitely love almond over peanut butter, purely because I am not a huge fan of peanuts. But I am pleased to hear they have similar nutritional value anyway xx
Whitney English says:
I didn’t know that about peanuts! Thanks for sharing!
Tara | Treble in the Kitchen says:
Love this, Whitney!!! Great comparison :)
Whitney English says:
Thanks Tara!
Santo Riva says:
Hi Whitney.
Awesome post. I’m normally an almond butter type of guy, but I still have a place for peanut butter in my heart/stomach.
Thanks for the info!