Peanut Butter vs Almond Butter
Peanut butter and almond butter are both popular, nutrient-dense spreads packed with healthy fats and protein. Peanut butter is cheaper and higher in protein, while almond butter is richer in certain vitamins and minerals. Calories are almost identical, so the choice comes down to nutrients, taste and budget.
Nutrition per 100 g. Highlighted cell is the higher (or, for calories, sugar and fat, the lower) of the two.
| Per 100 g | Peanut butter | Almond butter |
|---|---|---|
| Calories | 588 kcal | 614 kcal |
| Protein | 25 g | 21 g |
| Carbs | 20 g | 19 g |
| Fat | 50 g | 56 g |
| Fiber | 6 g | 10 g |
| Sugar | 9 g | 4 g |
| Omega-3 | 0.01 g | 0.004 g |
| Iron | 1.9 mg | 3.5 mg |
| Calcium | 49 mg | 347 mg |
| Potassium | 564 mg | 748 mg |
| Magnesium | 154 mg | 279 mg |
| Vitamin C | 0 mg | 0 mg |
| Zinc | 2.5 mg | 3.3 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
The verdict
The two are nutritionally close, with almost identical calories. Peanut butter is higher in protein and far more affordable, making it the practical everyday choice. Almond butter is richer in vitamin E, magnesium and calcium, with a milder flavour, but costs more. Both are healthy; choose plain versions with no added sugar or palm oil.
Choose peanut butter for more protein, lower cost, and a classic rich flavour.
Choose almond butter for more vitamin E, magnesium and calcium, and a milder taste.
Frequently asked questions
Frequently asked questions
Is almond butter healthier than peanut butter?
Almond butter is richer in vitamin E, magnesium and calcium, while peanut butter is higher in protein and much cheaper. Both are healthy, nutrient-dense choices. The best pick depends on whether you prioritise certain nutrients or value and protein.
Which has more protein?
Peanut butter has slightly more protein than almond butter, which is part of why it remains so popular for active people. Both provide a useful protein boost alongside healthy fats.
Which has fewer calories?
They are almost identical, both around 580 to 600 calories per 100 g, since both are nut-based spreads rich in healthy fats. Portion size matters more than the choice between them.
What should I look for when buying?
Choose versions with just nuts and perhaps a little salt. Avoid those with added sugar and palm oil. A natural, no-added-sugar nut butter gives you the best nutrition from either option.
Nutrition values are per 100 g from typical USDA data and vary with variety, cut and preparation. This is general information, not dietary advice.
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