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The Final Verdict On Whether Almond or Peanut Butter is Healthier

We break down the basic nutritional components of each.
FACT CHECKED BY Kiersten Hickman

Nuts are among some of the healthiest snacks out there. Rich in minerals, protein, and healthy fats, you cannot go wrong with just about any nut variety, and the same goes for nut butter.

When it comes to choosing a nut butter that's both nutritious and delicious, is one actually notably healthier than the other? For example, if you were to compare almond butter to peanut butter, would one reign supreme with regard to nutritional value? To answer that question, let's dive into the nutritional benefits of each.

RELATED: What Happens To Your Body If You Eat Peanut Butter Every Day

Let's start with almond butter. Almond butter offers a great source of calcium, magnesium, phosphorous, and potassium. In fact, it offers more than its peanut counterpart. In a different Eat This, Not That! article, Rachel Paul, PhD, RD from CollegeNutritionist.com, explained that when it comes to vitamins and minerals, almond butter takes first place by just a hair.

She shared that almond butter contains seven times the amount of calcium per serving than peanut butter contains. Almond butter is also a good source of vitamin E, packing about three times the amount of peanut butter. It's important to eat foods that are rich in vitamin E, including almonds, avocados, and sunflower seeds, because it has antioxidant-like properties that can help protect your cells from damage caused by harmful free radicals.

crunchy peanut butter
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As far as iron, magnesium, and potassium go, both types of nut butter contain a near equivalent amount of each nutrient. You'll also notice a two-tablespoon serving of almond butter and peanut butter contain about the same amount of protein. Almond butter has about two grams more total fat than peanut butter, per the USDA.

Bottom line: You cannot go wrong with either nut butter—both are rich in healthy fats, protein, and plenty of minerals.

For more, be sure to check out Surprising Side Effects of Not Eating Peanut Butter, Says Science. Then, don't forget to sign up for our newsletter.

Cheyenne Buckingham
Cheyenne Buckingham is the news editor of <Eat This, Not That!, specializing in food and drink coverage, and breaking down the science behind the latest health studies and information. Read more
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