Nutritional Comparison of Peanut Butter and Almond Butter
Peanut Butter vs. Almond Butter
A reader recently wrote in asking, between her two favorites, which was better: peanut butter or almond butter? The question of "better" might boil down to a sipmle question of taste, but like the reader, I enjoy the flavors of both.
I decided to do a side-by-side comparison of these popular spreads to see if they differ much nutritionally. If you're curious what you should be putting on your toast in the morning, read more.
This chart compares creamy unsalted versions of each nutty spread, and the percentages are based on a 2,000 calorie diet.
| 2 tbsp. peanut butter | 2 tbsp. almond butter | |
| Calories | 190 | 190 |
| Total Fat (g) | 16 | 16 |
| Saturated Fat (g) | 2 | 1.5 |
| Carbs (g) | 7 | 6 |
| Fiber (g) | 3 | 4 |
| Protein (g) | 8 | 7 |
| Calcium | 1% | 8% |
| Iron | 3% | 6% |
| Vitamin E | 14% | 40% |
| Folate | 6% | 6% |
Nutrition-wise, it looks like almond butter offers a bit more, especially in terms of vitamin E. I will continue to eat both, and I hope you do too, since both nut butters offer a good source of protein and a fair amount of fiber. Remember, a serving of each is only two tablespoons, so watch those portions.
