Almond Butter Vs Peanut Butter: A Nutritional Contest Between Health Giants

Ladies and Gentleman, take your seats! It is time for a mind-boggling contest between two nutrition packed butter. After reading our Almond Butter vs Peanut Butter analysis, you will have a crystal clear idea about nutritional benefits, mineral content, calorie values, costs and any possible disadvantages associated with the two products.

Our first contestant, peanut butter certainly requires no introduction whatsoever. Being used for decades, peanut butter is a part of 90% American kitchens and has an almost religious following because of its health benefits. Almond butter, on the other hand, is a new entry that is poised to displace peanut butter from the top spot. Gaining rapid popularity, almond butter is said to have more mineral content and overall nutritional value. Without further ado, let us start with the comparison.

Almond butter

Almond and Peanut Butter: IntroductionPeanuts belong to the same family as peas and beans and butter is prepared after roasting peanuts and then processing them through a food processor. A 12-ounce jar of pure peanut butter takes as much as 540 peanuts. Almonds meanwhile belong to the cashew and walnuts family and are used exceedingly as almond milk, almond oil, and skin care products.

Peanut butter has a creamy and thick texture, whereas almond butter is less viscous. Commonly they are consumed by spreading on toast, adding in smoothies or used as an ingredient for curries.

Peanut Butter
Peanut Butter

Calorie Values and Protein: In terms of calorie value, almonds and peanuts give equal calories. A single serving (two tablespoons) of either may give close to 200 calories. Despite the high calorific value, they both reduce the risk for heart-related diseases as they contain monounsaturated fats. Their consumption also controls obesity and help with weight loss. The excess fibers give you a sense of fulfillment and prevent you from eating less healthy foods.

Peanut butter gets an edge as a serving contains 8g of protein as compared to 5g through almond butter. So far it looks like there is a tie between both our contestants.

Mineral Content: This is where almond butter starts proving its value over peanut butter. A single 2 tbs serving of peanut butter contains daily requirement for 23% Manganese, 12% Magnesium, 11% Phosphorus, 3% Iron and 1% calcium. On the other hand, almond butter contains as much as 38% Manganese, 24% Magnesium, 16% phosphorus, 6% iron and 9% calcium.

The added magnesium is important as it helps support metabolism, controls nervous function and acts as an important part of bone tissue. Iron provides hemoglobin and myoglobin both of which help in oxygenation and red blood cells development. These minerals also help in regulating blood pressure.

Though both contain a healthy dose of minerals, from a purely statistical point of view it is clear that almond butter has much more mineral-richness as compared to peanut butter.

Vitamins Content: Again almond butter out-shines itself by providing 4 times as much Vitamin E as compared to peanuts. Vitamin E is vital in combatting free radical molecules that lead to heart diseases and growth of cancerous cells. To put an icing on the cake, Vitamin E also provides you with much-needed disease immunity.

While almond is king when it comes to Vitamin E, Peanut butter makes up for it slightly through its higher Vitamin B6 content. B vitamins act as a coenzyme for key metabolic processes.

Pesticides and Additives: Since peanut butter generally requires pesticides for their growth, a typical dose may contain greater pesticide residue intake. To top it off, it is more susceptible to an addition of additives and might be sold as peanut oil. If you are worried about too much pesticide consumption, you should look to purchase synthetic peanut butter.

Since almond grows on trees, it requires less use of pesticides and therefore it is a much safer and healthy alternative.

Purchasing Cost: Our debate of Almond butter vs peanut butter takes a sharp turn in favor of peanuts when we discuss the costs for both. Almond butter is much more expensive than peanut butter. Firstly, Almond requires a large amount of water for its agricultural production and secondly it is in high demand in cosmetics and dairy market. Both of these contribute towards its ever increasing price tag.

If your wallet is in a pinch, then you should go for pure peanut butter. It is also completely healthy to alternate between the two to save some cash and ensure a healthy intake of nuts.

Health Benefits: When it comes to health benefits, there is no debate between almond butter vs peanut butter. They both are jammed packed with heart-healthy fats, cancer countering vitamins, fibers, and proteins. Key health benefits include:

> Helps in the maintenance of healthy weight by controlling weight gain and obesity.

> Lowers bad cholesterol levels and prevents artery and heart diseases.

> Controls blood sugar and is a great substituent for those suffering from diabetics or high sugar levels.

> Prevents free radical molecules from developing into cancerous cells.> Unsaturated fat found in peanut and almonds helps prevent the formation of gallstones.

Side-Effects and Common Problems: There are minor side-effects associated with peanut and almond butter, though with the right precautions most of them can be easily avoided.

> Intake of pesticides can lead to an ailment of peanut allergy. If affected, you will find yourself unable to consume peanuts and it may even lead to allergy against almonds. Avoid it by using organic peanut butter and reputable brand products.

> Additives, hydrogenated oils and sugar might be artificially added to enhance flavor, increase shelf life and promote sales. A layer of oil on top of butter is an indication of its purity.

> Spoilage is always an issue as refrigerated butter might last 4 to 5 months before becoming useless. Brands that claim higher shelf life are either lying or adding non-healthy additives.

> Cost might be a key factor when it comes to almond butter. It is usually wiser to use a combination of both if you are running low on money.

Final Takeaway: From our detailed almond butter vs peanut butter analysis, our rising contestant, almond butter is the clear winner. It provides all the mineral, protein, calories and fiber contents of peanut butter with additional benefits of Vitamin E and higher concentrations of Iron, Magnesium, Manganese, and Calcium. Almond butter is also found to be less prone to pesticide contamination. Peanut butter has its plus points when it comes to B Vitamins and costs.

Regardless of results, both of them are highly beneficial and healthy food and should act as your daily diet supplement. Choose whichever one you can easily afford and make it a daily habit to incorporate nuts into your diet.

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