Almond Butter vs. Peanut Butter: The Face-Off

Peanuts & almonds

Almond Butter vs. Peanut Butter

Let’s be real. I don’t think you could go wrong with ANY nut butter. Nut butters are a great source of protein and healthy unsaturated fats. Monounsaturated and polyunsaturated fatty acids are known for their significant role in lowering LDL cholesterol (“the bad cholesterol”) and also lowering triglyceride levels. Therefore, nuts and seeds are extremely beneficial to your heart health; preventing heart disease, type II diabetes, and other health issues.

I absolutely LOVE nut butters before and after exercise. One tbsp of almond butter or peanut butter before a long run has a substantial satiety value (feeling of fullness) from its protein content. It provides me with enough energy throughout the whole exercise. Due to their high fat and protein content, nut butters have a slow release in the gut and have the ability to maintain stable blood sugars.

Peanuts versus Almond: The Face-Off

Between peanuts and almonds, the difference in protein content and healthy fat content (the macronutrients) is minimal. Carbohydrate content between the two butters are the same at 3g per tbsp. Peanut butter/peanuts contain the slightest amount more of saturated fats versus almond butter/almonds but it is hardly noticeable. However, the difference between the two lies within the smaller micronutrient content (and of course the price!!! Almond butter is almost 3x the price of peanut).

Almonds contain a more substantial amount of Vitamin E, calcium, iron, potassium and magnesium in comparison to peanuts. Vitamin E is important to our bodies for maintaining a healthy immune system and healthy bodily processes. Additionally, vitamin E plays a role as an antioxidant and protects our cells from free radicals.

One common concern as to why some people may avoid peanuts is due to their risk of Aflatoxins. Aflatoxins are produced by a fungi (Aspergillus flavus). This fungi is common to crops that have grown in conditions of high humidity and temperature. Aflatoxins manly effect the liver and may increase risk of liver cancer. HOWEVER, Aflatoxin in peanut butters, and other at risk foods, is regulated and inspected by the FDA/USDA to ensure safe levels are always met for safe food consumption. 

Comparison: Based on PC Blue Menu Natural Peanut and Almond Butter

Per 1 tbsp Peanut Butter Almond Butter
Calories 100 cals/tbsp 90 cals/tbsp
Protein 3g 3g
Fat 8g 8g
Vitamin E Not A Significant Amount 35 % of Daily Value
Potassium 100 mg 105 mg

My Protein Picks

Protein Sources1

Protein is a macronutrient, along with carbohydrates and fats, that is essential to our diet to maintain proper body function.

 My top protein picks (as seen above) include: ground turkey/chicken, salmon, nut butters (preferably almond butter), skinless boneless chicken breast, almonds/mixed nuts, quinoa, chickpeas, Greek yogurt (plain 0%), and beans/lentils. 

Why is protein so important to our body?

  • it is apart of every cell in our body
  • it is needed for muscle synthesis and development
  • helps to build and repair nails, tissues, skin, and hair
  • it is a building block of hormones and enzymes

Nutrition tips:

  • Choose ground turkey or ground chicken instead of ground beef. Ground beef is high in saturated fats whereas, turkey/chicken are much leaner sources of protein.
  • When cooking chicken, try to barbeque/grill the chicken breast with spices versus pan-fried and with commercial sauces.
  • Choose plain/nature greek yogurt to avoid refined sugars. Sweeten it at home with fresh fruit, honey, maple syrup, melted frozen fruit (put in fridge over night).
  • Add chickpeas to your salads or stir fry’s to add protein.
  • Carry a small handful of nuts/seeds on you throughout your day in case you get hungry. Nuts are packed with the good fats (polyunsaturated) and protein to satisfy you until your next meal.
  • Choose quinoa, the ancient grain, over rice. Quinoa is a complete protein source, containing all the essential amino acids and also contains much more substantial/satisfying nutritional content. Check out my food fact of the day on quinoa for more information.

Crunchy PB & C Bites



1 cup almond meal
1/2 cup natural peanut butter
1 tbsp honey
1 tbsp coconut sugar
Dark chocolate (>70% cocoa mass)

1. Blend together almond meal, peanut butter, honey and coconut sugar.
2. Put this crumb base into small cups. Bake at 350F for ~16 minutes (when browning).
3. While these are cooling, melt dark chocolate and then drizzle it on top.
4. Enjoy 🙂