Here’s what registered dietitians have to say about the similarities and differences between almond butter and peanut butter. Both are a source of plant-based protein, replacing foods high in saturated fats, like red meat, Moon says. Since almond and peanut butter are both naturally sweet, you can eat them with fruit in place of a traditionally high-sugar dessert. Swapping foods high in saturated fats or added sugars with either nut butter is good for cardiovascular and brain health, Moon explains. Because both are high in protein, they are good sources of energy and can be filling, registered dietitian Aja Gyimah, MHSc, R.D., tells mbg. The protein, fiber, and healthy fats in both nut butters help slow digestion, which also slows the speed at which food breaks down into sugars. In more succinct terms, Moon says, almond and peanut butters are blood sugar stabilizers. “This benefits everyone but is especially important for people with prediabetes and diabetes,” she adds. To get a broad overview of how they differ, these are the nutritional values of 1 tablespoon of almond butter1 and 1 2tablespoon1 of peanut butter2 according to the U.S. Department of Agriculture (USDA)3: “Almond butter has a higher unsaturated fat content and better omega 3:6 ratio than peanut butter,” Gyimah says, “which is beneficial for heart health.” Peanut butter, on the other hand, has a slightly better protein-to-fat ratio, she says. In fact, about 70% of the protein in peanut butter is well digested, Moon says, making it a better source of plant-based protein than almond butter. While almond butter provides more vitamin E, peanut butter contains more B vitamins, including folate and trace amounts of B3 (niacin). “Even though peanuts and almonds are both treated as nuts in the kitchen, peanuts are legumes and almonds are tree nuts,” Moon explains. “While both peanuts and tree nuts can cause allergies, there’s a chance that if you’re allergic to one, you may be able to enjoy the other,” which is great since almond and peanut butter can be used interchangeably in most recipes. For something more savory, Moon suggests blending almond butter with roasted red peppers as a sauce for sautéed veggies. “Peanut butter adds depth to curries and can be whisked with soy sauce and rice vinegar for a dipping sauce.” For something sweet, Moon suggests coating banana bites with peanut butter, sprinkling with dark chocolate chips, and freezing for dessert. If you eat a lot of nut butter, almond butter may be the better option, Gyimah says. It contains more vitamin E and has a more favorable saturated-to-unsaturated fat ratio, as well as an omega-6—to—omega-3 ratio, she explains. Those who eat nut butter only occasionally, though, can decide based on flavor and texture preference, she says. Whichever you choose, look for nut butters made only from ground nuts. Avoid anything with added sugars and salt, and don’ opt for low-fat varieties. “Nut butters are rich in healthy fats,” Moon says, “so why skimp on that?”
