I’ve had to learn a lot about plant-based foods since I became a vegetarian. A lot of what I thought I knew about fruits, veggies, grains and other vegetarian staples wasn’t always true. As I progress in my nutritional journey, I’m always looking for the optimal choice, the ideal food, the healthiest bite.
Since nut butters are pretty much a vegetarian staple, I was really curious to see this infographic on almond butter vs. peanut butter. It’s called “What’s Healthiest, Peanut Butter or Almond Butter?” and it compares the two stand-bys on several different points.
Here are some of the key results:
Both are good sources of protein, though peanut butter is slightly better, with 8g per 2T serving versus the 7g in almond butter.
Both are really high in fat, with peanut butter containing 16g and almond butter having 18g. However, they both have a good supply of MUFAs (healthy fats), too, with penaut butter coming in at 8g and almond butter at 10g. Peanut and almond butter tie on carb counts, at 6g each. At this point, the two butters are pretty much even, but from there they begin to diverge.
Almond butter has less saturated fat; 1g vs. peanut butter’s 3g. Almond butter also has twice the magnesium (89mg of peanut butter. Magnesium is essential for bone health, a concern for non-lacto vegetarians. Almond butter also has 163mg of phosphorous (healing and cell renewal) versus only 115g in peanut butter. They both contain about the same amount of potassium, but almond butter has a whopping 111mg of calcium, while peanut butter only has 14mg. That 692% more calcium in almond butter!
Almond butter does have slightly more calories (by about ten), but it has twice the fiber, 86% more iron and 169% more vitamin E.
According to Prevention, almond butter is a clear winner.
I have to admit, I switched to using almond butter almost exclusively (over peanut butter) a couple of years ago, but I had no idea how much difference there was.
It just proves you can’t stop learning! Now go make yourself some toast with almond butter.