Most of us can eat almond butter or peanut butter right out of the jar. Peanut butter makes everyone happy and gym goers love a protein with this healthy fat mixed, on a rice cake, or a celery topper. A giant spoonful just makes the day so much better. We grew up on peanut butter and jelly sandwiches. What about peanut butter cookies and Almond Joy candy bars? Chocolate covered almonds. Roasted almonds. Licking your lips yet?

By Megan Johnson McCullough 

This gooey goodness loves to get stuck in your teeth. It’s no wonder that The National Peanut Board said that 90% of homes have peanut butter in their cabinet. Like most good things in life, peanut butter and almond butter do have a catch….they are a source of fat to our body. When reaching for the jar, which one should you choose- Almond or peanut butter?

How the jars stack up…

  1. Fat Content


Both of these butters are heart-healthy monounsaturated fats. This is the type of fat that helps lower cholesterol and reduce the risk of heart disease and stroke. Almond butter has 5 grams of monounsaturated fats versus 3.3 grams in peanut butter of this type of fat per tablespoon.

Winner: Almond butter.

  1. Fiber Content

Fiber is a very important component of our eating and most people don’t get enough. A good digestive track requires an adequate amount of fiber. We need 21 to 38 grams per day depending on age and gender, so every little bit helps. Almond butter has 1.6 grams of fiber per tablespoon versus 0.9 grams in peanut butter.

Winner: Almond butter.

  1. The E Factor

Vitamin E has many antioxidants and these butters contain this fat-soluble vitamin. Vitamin E is also important for our immune system. Almond butter has 4x the amount of vitamin E than peanut butter.

Winner: Almond butter.

  1. Minerals

Both butters contain minerals we need including iron, zinc, potassium, and calcium. Almond butter is a better source of all of these minerals.

Winner: Almond butter.

  1. Calorie Count

Check out this calorie comparison…. One cup of peanuts has 854 calories versus one cup of almonds which has 546 calories. Take these grounded and you see the calorie difference. Winner: Almond butter.

Moderation and portion control challenge any lover of these spreads. What is paired with the butter is also important. It does matter what is paired with the almond or peanut choice, i.e. one of these options on celery versus stuffed in a pretzel bite. The difference shows on the waist line. We do need healthy fats as part of a balanced diet. Be mindful, informed, and use this knowledge to shop wisely, eat clean, and count your macro nutrient fats better.