Almond Butter Vs. Peanut Butter

Peanut and almond butter are a staple favourite in most bodybuilder’s diet. When prepping for comp, these nut butters are usually last ounce of pleasure athletes have left. But with the price of almond butter being almost triple that of peanut butter, is it worth extra cost?

Reasons For Elevated Prices Of Almonds

Almonds are tree nuts which require a lot of water to grow and are heavily reliant on pollination of honey bees while peanuts are actually a legume which grows underground. Peanuts require little water and the flowers of the peanut plant pollinate themselves.

Due to the resources required to produce almonds versus peanuts, it is clear to see why peanuts are far cheaper than almonds.

Taste Difference

Because taste is a very subjective topic, it is very difficult to compare tastes in terms of preference. Peanut butter has a distinctive nutty flavour, is thick and has a slightly sticky texture while almond butter is milder, slightly sweet and has a thin, runny consistency. Taste all depends on your palate.

Nutritional Comparison

When it comes to nut butters, manufacturers often add ingredients like salt, sweeteners and oils to their products in order to enhance flavours and find the preferred consistency, however, from a health perspective, it is always better to opt for a natural, single-ingredient nut butter.

The following table is a nutritional comparison of peanut vs almond butter.

Quantity – 2 Tbsp
Peanut butter
Almond butter
Calories
188
202
Protein
8 grams
5 grams
Total fat
16 grams
19 grams
Monounsaturated fat
8 grams
12 grams
Saturated fat
3 grams
2 grams
Carbs
6 grams
7 grams
Fiber
2 grams
1 gram
Manganese
23% RDI
38% RDI
Niacin
21% RDI
4% RDI
Vitamin E
14% RDI
42% RDI
Magnesium
12% RDI
24% RDI
Phosphorus
11% RDI
16% RDI
Copper
8% RDI
14% RDI
Calcium
1% RDI
9% RDI
Vitamin B6
9% RDI
6% RDI
Iron
3% RDI
6% RDI
Riboflavin
2% RDI
12% RDI
Folate
6% RDI
6% RDI

While almond butter is trumps peanut butter in terms of containing higher values of certain nutrients (magnesium, vitamin E, manganese and calcium) and healthy fats, peanut butter contains fewer calories and more protein.

Health Benefits

Due to the similarities between almond and peanut butter, they both provide similar health benefits. These include:

  • Reduce the risk of heart disease
  • Help lower blood pressure
  • Help maintain a healthy weight
  • Improve cholesterol levels
  • Improve blood sugar control
  • Protect cell membranes
  • Lower the risk of gallstones

So Why Is Almond Butter Thought To Be Healthier?

One of the reasons why almond butter is thought to be healthier than peanut butter is that peanuts are legumes, and legumes often make you feel bloated after consuming them. Another reason is that peanut butter contains antinutrients like phytic acid which actually works to reduce the absorption of other minerals. The problem is that almond butter also contains antinutrients which is probably the only downfall to these nut butters.

Final Thoughts

With a very similar nutritional profile, the health benefits of almond and peanut butter are very similar; so the main deciding factor on whether you should buy almond or peanut butter comes to your personal preference for taste, texture and usage. A main deciding factor for me would be the price. Is paying up to three times more for almond butter really worth it? The choice is yours.

Author: Dean Fenwick

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