almond butter vs peanut butter

Almond Butter vs Peanut Butter: Which Nut Butter is Healthiest?

AsmitA Organic Farm

Nut butters have taken the health world by storm, and for good reason! They’re creamy, delicious, and packed with nutrition.

For years, peanut butter has been the go-to option, loved for its rich taste, high protein content, and budget-friendly price. But with the rise of clean eating and superfoods, almond butter has stepped into the spotlight, praised for its healthy fats, vitamins, and minerals.

If you’ve ever wondered whether peanut butter or almond butter is the healthier choice, you're in the right place. Let’s break it down, from ingredients to health benefits, to find out which nut butter is the clear winner!

almond butter vs peanut butter

Table of Contents

  1. Main Ingredients of Almond Butter and Peanut Butter
  2. Nutrition in 1 Tablespoon of Almond Butter
  3. Nutrition in 1 Tablespoon of Peanut Butter
  4. Almond Butter vs Peanut Butter: Health Benefits
  5. Fat Content
  6. Protein Content
  7. Vitamins & Minerals
  8. Price Comparison
  9. Which Nut Butter is Good for Kids?
  10. Bottom Line

Main Ingredients of Almond Butter and Peanut Butter

Primarily, both almond butter and peanut butter are made from nuts. But depending on the brand and type, they can come with extra ingredients that make a huge difference in nutrition and health benefits.

What’s in Almond Butter?

The base of any good almond butter is simple: almonds. While many natural versions contain just almonds, it’s also common—and perfectly clean—for high-quality brands to include natural additions like salt, vanilla extract, or unrefined sweeteners for enhanced flavour and texture.

Ingredients of AOF's Almond Multiseed Butter:

  • California Almonds
  • Chia Seeds
  • Sunflower Seeds
  • Pumpkin Seeds
  • Flax Seeds
  • Date Sugar
  • Monk Fruit
  • Avocado Oil
AOF's Almond Multiseed Butter stands out due to its nutrient-rich blend of seeds, natural sweeteners, and healthy fats. Unlike conventional nut butters, it avoids refined sugars and artificial additives, relying on monk fruit and date sugar for a mild sweetness. The addition of avocado oil enhances vitamin E and omega fatty acids, making it an excellent choice for those seeking a wholesome, protein-packed, and antioxidant-rich spread.

There are two types of almond butter you’ll find on shelves:
  • Raw Almond Butter: Organic and unroasted, it retains more of the nutritional value as it has not been roasted before it is processed. It has a very delicate taste that is more earthy but not too overpowering.
  • Roasted Almond Butter: Prepared using roasted almonds to enhance its natural nuttiness and create a deeper, richer flavour. Many clean-label brands (like ours) also add wholesome ingredients like vanilla extract, or monk fruit for a touch of sweetness—without compromising on quality. Some may include healthy oils to achieve a smooth, spreadable consistency, while keeping the ingredient list short and nourishing.

What’s in Peanut Butter?

Like almond butter, natural peanut butter should have just peanuts (and maybe a pinch of salt). But if you grab a mainstream brand, you’ll probably find a bunch of added sugars, oils, and preservatives.

There are two types of peanut butter:

  • Natural Peanut Butter: Just peanuts, no weird extras. The downside? It separates over time, so you’ll need to stir it before using it.
  • Regular Peanut Butter: Contains added sugar, salt, and oils for a smoother texture and longer shelf life. It’s creamier and sweeter but not as healthy.
Pro Tip: Always check the ingredients list. The shorter, the better. If you can’t pronounce an ingredient, it’s probably not necessary.

Nutrition in 1 Tablespoon of Almond Butter

Let’s talk numbers. Here’s what almond butter nutrition looks like per tablespoon:
  • Calories: 98 cal
  • Fat: 8.9g
  • Protein: 3.4g
  • Carbohydrates: 3g
  • Fiber: 1.7g
  • Sugar: 1g
  • Vitamins: 3.87mg
  • Riboflavin: 0.2mg
  • Magnesium: 44.6mg
  • Calcium: 55.5mg
  • Iron: 0.6mg
Given the nutrition of almond butter, it is packed with healthy fats, especially monounsaturated fats, which are great for your heart. Plus, it’s rich in vitamin E, which supports skin health and immunity.

Nutrition in 1 Tablespoon of Peanut Butter

Now, let’s compare it to peanut butter nutrition per tablespoon:
  • Calories: 96 cal
  • Fat: 8.2g
  • Protein: 3.6g
  • Carbohydrates: 3.6g
  • Fiber: 1g
  • Sugar: 1.7g
  • Vitamins: 1.5mg
  • Magnesium: 26.9mg
  • Calcium: 7.9mg
  • Iron: 0.3g
Peanut butter has a bit more protein than almond butter, making it a great choice for muscle recovery and keeping you full longer. However, it also contains more saturated fats, which should be eaten in moderation.

Almond Butter vs Peanut Butter: Health Benefits

peanut vs almond butter
Let’s break down the health benefits of each nut butter:

1. Fat Content

Both almond butter and peanut butter are packed with healthy fats, but the type and quality of these fats make a big difference when it comes to heart health.

  • Almond Butter: Almond butter is rich in monounsaturated fats, the same type found in olive oil and avocados. These fats help lower LDL (bad cholesterol) while maintaining HDL (good cholesterol) levels, reducing the risk of heart disease and supporting overall cardiovascular health. Additionally, monounsaturated fats are known to improve brain function, reduce inflammation, and even promote weight management by keeping you fuller for longer.
  • Peanut Butter: While it does provide some heart-healthy fats, peanut butter also has higher levels of saturated fats. In excess, saturated fats can contribute to cholesterol buildup in the arteries, increasing the risk of heart disease if not consumed in moderation. However, natural peanut butter (without added hydrogenated oils) still remains a decent source of healthy fats.
The Verdict?
If you're looking for a nut butter that is HDL cholesterol-friendly and supports heart health, almond butter takes the lead due to its higher content of monounsaturated fats and lower levels of saturated fats. However, peanut butter is still a good option as long as you choose a natural version without added oils or sugar.

2. Protein Content

When it comes to protein, both almond butter and peanut butter offer a solid dose, but peanut butter comes out on top.

  • Almond Butter: 3.4g of protein per tablespoon
  • Peanut Butter: 3.6g of protein per tablespoon

That extra 0.2g of protein in peanut butter might not seem like much, but if you’re someone who relies on nut butter as a protein source, especially post-workout, it can make a difference.

Winner?
Protein is essential for muscle repair, energy levels, and satiety, so if you’re choosing based on protein content, peanut butter is the better option.

3. Vitamins & Minerals

Both almond butter and peanut butter are rich in essential vitamins and minerals, but they shine in different ways.

  • Almond Butter: Almond butter is a powerhouse of vitamin E, a potent antioxidant that supports skin health, immunity, and cell repair. It also provides magnesium, which helps with muscle recovery, nerve function, and stress reduction. Plus, it’s packed with calcium, making it a great option for supporting bone health, especially for those who avoid dairy.
  • Peanut Butter: While peanut butter has less vitamin E than almond butter, it makes up for it with its B vitamin content. B vitamins, like niacin and folate, are essential for energy production, brain function, and red blood cell formation. It also contains a moderate amount of magnesium, which supports muscle and nerve function.
Which One is Better?

If you're looking for skin, bone, and overall wellness benefits, almond butter wins. If energy production and metabolism are your priorities, peanut butter holds its ground.

4. Price Comparison

Let’s be real, almond butter is expensive. Almonds are pricier to grow and process, so almond butter can cost nearly twice as much as peanut butter. 

AOF's Almond Multiseed Butter may be pricier than peanut butter, but its superior nutrition makes it worth every bite. Packed with heart-healthy fats, fibre, and vitamin E, it supports brain function, digestion, and immunity. Unlike peanuts, almonds are free from aflatoxins and naturally lower in sugar. With added chia, flax, sunflower, and pumpkin seeds, plus avocado oil, it delivers extra calcium, magnesium, and omega fatty acids. A wholesome, nutrient-dense choice for long-term wellness!  

These powerful health benefits make it a smarter, more nourishing choice, proving that even with a higher price, almond butter is the better investment for your well-being.
Peanut Butter or Almond Butter? Almond Butter (because it's more nutritious!).

Which Nut Butter is Good for Kids?

If you’re deciding between peanut vs almond butter for kids, here’s what you need to know:

  • Allergy Concerns: One of the biggest concerns with peanut butter is that peanuts are a common allergen. Many schools even have peanut-free policies due to the high risk of allergic reactions. If you’re introducing peanut butter to your child for the first time, do so cautiously and watch for any signs of an allergy, such as rashes or difficulty breathing. On the other hand, almond butter is less likely to cause allergies, but since almonds are tree nuts, there’s still a possibility of a reaction. If your child has a tree nut allergy, almond butter may not be a safe choice.
  • Nutritional Benefits for Kids: Almond butter contains higher levels of vitamins and minerals, such as vitamin E, calcium, and magnesium, which support bone growth, brain function, and immune health. Meanwhile, peanut butter has more protein and B vitamins, which help with energy production and muscle development.

Peanut or Almond? Better Butter for Kids 

Both are nutritious choices, and each offers unique benefits. Almond butter provides more vitamins and minerals, while peanut butter is higher in protein and more budget-friendly. Just be sure to check for any nut allergies before introducing either into a child’s diet.

Bottom Line

After comparing almond butter and peanut butter, here’s the verdict:

Choose almond butter if you’re looking for more vitamins, heart-healthy fats, and don’t mind spending a little extra for better nutrition.
Choose peanut butter if you want slightly more protein, a lower price point, and that familiar, classic taste.

At the end of the day, both are great options—it all comes down to your health goals, taste preferences, and lifestyle.

But if you’re looking for the ultimate upgrade, choose AsmitA Organic Farms’ Almond Multiseed Butters.
Infused with powerhouse superseeds like chia, flax, sunflower, and pumpkin, each known for their omega fatty acids, essential vitamins, and over 25g of protein per 100g, our butters are made to nourish and satisfy.

Available in Classic and Chocolate flavours, they’re a wholesome, delicious twist on traditional almond butter—perfect for anyone looking to fuel their day the clean way.

For the best organic, high-quality nut butters, explore our Nutty By Nature Collection.

So... which one are you spreading on your toast?


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