The Benefits of Almond Butter vs. Peanut Butter

Two tablespoons of almond butter give you more than half the amount of vitamin E you need all day.
i Images

Almond butter and peanut butter -- two nutritious foods that are rich in protein and minerals -- are similar in texture and taste, and both can be used on sandwiches or in baking. Although peanut butter offers more of some B vitamins, almond butter is generally more nutritious. With a higher amount of fiber per serving, it also gives you more antioxidant benefits than peanut butter.

Calories, Fat, Protein and Fiber

    If you are trying to lose or maintain weight, almond butter and peanut butter are similar in macronutrient content. A 2-tablespoon serving of either contains about 200 calories and 7 grams of protein. Almond butter is slightly higher in fat and fiber, with 17.76 grams of fat and 3.3 grams of fiber, compared with peanut butter's 15.9 grams of fat and 1.8 grams of fiber. Peanut butter has 2 grams of sugar and almond butter has 1.5 grams.

Niacin and Vitamin B-6

    Two tablespoons of peanut butter provide 4.2 milligrams of niacin, a B-complex vitamin that may reduce the amount of cholesterol and fatty substances in your blood. Adding peanut butter to your toast gives you more than 25 percent of the niacin you need all day, while the same amount of almond butter has 1 milligram of niacin. Peanut butter is also richer in vitamin B-6, giving you 0.18 milligram per 2-tablespoon serving, compared with almond butter's 0.03 milligram, providing more than 10 percent of your daily value for vitamin B-6.

Riboflavin and Vitamin E

    Riboflavin is a B-complex vitamin that helps your body metabolize carbohydrates, fats and proteins. A 2-tablespoon serving of almond butter gives you about one-third of your recommended daily intake for riboflavin, providing 10 times as much of that nutrient as peanut butter. Almond butter is also richer in vitamin E, an antioxidant vitamin that plays a role in keeping your heart and blood vessels healthy. Each serving provides 7.75 milligrams, more than half your recommended intake, while peanut butter has 1.9 milligrams of vitamin E.


    Almond butter is richer in minerals than peanut butter. Each 2-tablespoon serving of almond butter provides 111 milligrams of calcium, 163 milligrams of phosphorus and 239 milligrams of potassium. The same amount of peanut butter has 17 milligrams of calcium, 107 milligrams of phosphorus and 189 milligrams of potassium. The most significant benefit of almond butter's mineral content is its 89 milligrams of magnesium, which provides 20 to 25 percent your recommended daily intake for that mineral, compared with peanut butter's 57 milligrams of magnesium.


    Use almond butter and peanut on sandwiches with jelly, but they are both versatile foods with a variety of other uses. For extra protein, the University of Puget Sound's publication, "The Trail," recommends adding either of these foods to your morning oatmeal or stirring almond or peanut butter into yogurt. Heat almond or peanut butter and drizzle it over Asian-style stir-fry, or replace peanut butter with almond butter in baked goods, such as cookies, for a mineral-rich, sweet snack.

the nest