The benefits of almond butter vs. peanut butter

Updated July 18, 2017

Peanut butter has been a kitchen staple for a very long time. More recently, almond butter has enjoyed popularity. While peanut butter and almond butter are similar in many ways, they also have their differences and advantages. Depending on what you are seeking nutritionally, one may be more suited to your needs and tastes.

Benefits of Peanut Butter

Peanut butter contains resveratrol. The resveratol in red wine helps prevent blood clots, but it remains unclear whether the resveratrol in peanut butter offers the same protection against stroke, according to Peanuts also help lower low-density lipoprotein, or LDL, the "bad" cholesterol linked to heart disease. The magnesium in peanut butter may also help lower your blood sugar levels.

Benefits of Almond Butter

Almond butter may also help lower your LDL cholesterol. The oil in almonds helps counteract the artery-clogging effects of saturated fat, found in animal protein and tropical oils, and trans fat, found in margarine and commercial baked goods. Use almond butter as a heart-healthy substitute for animal protein. A 2-tablespoon serving of almond butter contains no cholesterol and less saturated fat than a 100 g serving of pork chop, ham, lean ground beef, or veal.

Nutritional Values

A 2-tablespoon serving of peanut butter contains 188 calories, 8 g of protein and 6 g of carbohydrates. It contains 16 g of fat, including 3.4 g of saturated fat. A 2-tablespoon serving of almond butter contains 196 calories, 6.7 g of protein and 6 g of carbohydrate. It contains more fat than peanut butter -- 17.8 g -- but less saturated fat, just 1.3 g. Almond butter provides eight times as much calcium and twice as much iron as peanut butter. Almond butter also provides a rich source of vitamin E -- 40 percent of your daily requirement in a 2-tablespoon serving. Vitamin E helps protect your cells from free radicals, which can increase your risk of cancer and heart disease.


Choosing whether to buy peanut butter or almond butter will depend on what nutritional benefits you want. Whether you will prefer peanut butter or almond butter will also depend on your personal taste. Peanut butter may be easier to find in your grocery store, although almond butter is becoming more common. Peanut butter is also a more economical choice. If you suffer from a peanut allergy, however, almond butter is an excellent alternative.

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About the Author

Kathryn Gilhuly is a wellness coach based in San Diego. She helps doctors, nurses and other professionals implement lifestyle changes that focus on a healthy diet and exercise. Gilhuly holds a Master of Science in health, nutrition and exercise from North Dakota State University.