Peanut Butter vs Almond Butter - Is Peanut Butter Healthier?

Posted by Nick Sheridan on

Here at 99th Monkey, we’re all about healthy eats.

    We’ve made it our mission to make simple and delicious foods accessible to as many as possible and our customers just can’t stop raving about our delicious products. Our Unsalted Peanut Butter and Natural Almond Butter spreads are our two most popular offerings, and they are insanely delicious.

    We guarantee you’ll love how incredibly nice they taste, and if you’re like many of our customers, you may be left wondering which nut butter you should go for. While both of these spreads are just as delicious and nutritious, here’s our honest take on the peanut butter vs almond butter debate.


    Peanut Butter vs Almond Butter: Nutrient Comparison

    Everything that goes into your mouth will impact your health and quality of life.

    Peanut, as well as almond, are great for better due to their high concentration of fiber, fat, and protein. However, to help you understand everything about this battle of the nuts, we’ll go into details on the nutritional composition of both the peanut butter and almond butter.

    Amount in 1 tbsp of peanut butter


    Amount in 1 tbsp of almond butter

    96 cal


    98 cal

    3.6 g


    3.0 g

    3.6 g



    8.2 g


    8.9 g



    0.7 g

    Source: Medical News Today

    • Calorie content: Most nuts have roughly the same content of calories. A teaspoon of almond butter or peanut butter contains less than 100 calories with no significant difference in concentration.
    • Fat content: both almond butter and peanut butter are rich in monounsaturated fat that helps with regulating blood sugar as well as in reducing heart disease. Almond butter has 25% more of this compared to peanut butter. The latter also has more saturated fat content than the former. With regards to fat, almond butter wins!
    • Protein content: Both nut butters are good sources of vegetable protein. The peanut butter, however, maintains a slight lead here.
    • Sugar content: The duo has very low sugar content. The problem, however, is that some brands go on to sweeten their products with sugar. This is why natural versions such as the 99th Monkey’s Natural Almond Butter are the best. This almond butter is made from just one ingredient, roasted Australian almonds. The same goes for the Unsalted Natural Peanut Butter which has roasted Australian peanuts as its only ingredient.
    • Vitamins and minerals: almond butter, as well as peanut butter, contains healthy doses of important vitamins such as Vitamin E, an important antioxidant that helps to prevent plaque development in the arteries that may end up causing a heart attack. However, the concentration in almond butter is three times as much, compared to peanut butter. Almond butter also contains seven times more calcium and double the iron content of peanut butter. While calcium is needed for strong and healthy bones, iron is needed by the red blood cells. Both nut butters still contain reasonable levels of biotin, magnesium, zinc, and potassium, the almond butter wins with its higher concentration of vitamin E and other essential minerals.
    • Fibre content: Almond butter has twice the fibre content than peanut butter. Fiber-rich foods provide volume and take longer to digest. These foods help you feel full faster with fewer calories. It helps lower your cholesterol levels and can help you maintain a healthy weight.


    Peanut Butter vs Almond Butter: Taste & Recipes

    To decide which side of the battle of the nuts you’ll want to be on, you may have to consider some other factors aside from nutrition. Some of these other important factors include the taste as well as the uses of either nut butter.

    As far as taste goes, both of these tastes great. While peanut butter appears to taste better with bananas, almond butter also takes very great with apples. With both, there’s a whole lot of things you can try.


    Almond Butter Recipes

    If you’re a smoothie or pudding person, there are a lot of ways you can combine your almond butter with several other superfoods, fruits, and more, to turn your almond butter into something very healthy and delicious.

    There are a lot of creative and delectable recipes you can try with almond butter.

    Some of these include;

    • Chia Pudding Recipe; combines black chia seeds, ground cinnamon, almond milk, chopped almonds, your 99th Monkey Natural Almond Butter, and fresh berries to garnish. If you’re looking for a great way to kickstart your health, it doesn’t get any better than this!
    • Almond Butter Spinach Smoothie; this recipe combines 99th Monkey’s Natural Almond Butter with fresh spinach, ripe banana, almond milk, and frozen pineapple chunks to make a healthy and delicious smoothie that will keep you going until your next meal.
    • Almond Butter Banana Oatmeal Smoothie; this vegan recipe from Ambitious Kitchen combines banana, almond milk, oat, and your 99th Monkey Natural Almond butter to make a creamy, sweet, and nutrient-packed smoothie that can be prepared within just two minutes.
    • Almond Butter Honeycake; this recipe combines Natural Almond Butter with a host of other ingredients that includes almond flour, buckwheat flour, baking soda, honey, vanilla extract, and more to make a lightly sweet, nutrient-packed snacking cake.
    • Others include; GF Maple Doughnuts With Salted Almond Butter Glaze, Tandoori-Roasted Cauliflower with Almond Butter, Almond Cranberry Oatmeal Cookies {Vegan}, and the 3-ingredient Miso Almond Sauce, among others.


    Peanut Butter Recipes

    While almond butter shines with smoothies, peanut butter boasts great versatility when it comes to culinary uses. Some of the healthiest, flavorful peanut butter meals will include;

    • Peanut Butter Cookies; our own recipe that combines peanut butter with light brown and white sugars, mashed banana, and baking powder, among others to make flavourful and deliciously crumbly cookies.
    • Crunchy Granola; this recipe will help turn your 99th Monkey Unsalted Peanut Butter to sweet and healthy jagged clusters, using rice malt, old-fashioned, cinnamon, oat, and chopped peanuts.
    • Other nice healthy treats you can make with your peanut butter includes the Raspberry PB Muffins, Peanut Butter Banana Smoothie, and the vegan-friendly African spicy Sweet Potato Soup, among others.


    Battle of the Nuts: The Verdict

    Incorporating nuts or nut butters into your diet will open you up to a lot of immense health benefits.

    Despite their high calorie contents, both peanut butter and almond butter have been shown to not contribute towards obesity. So you can rest assured they won’t get in the way of your weight loss goals, even when they are consumed regularly.

    Some of the benefits of nuts are not limited to a particular type.

    Some research that studied over 6000 women with diabetes study revealed that eating five or more servings of either nut or nut butter weekly will significantly reduce the risk of cardiovascular disease. So, when it comes to health benefits, you’ll be fine with either of the two.

    But if we have to go deep into the nutritional level, almond butter will come out on top, albeit with a slight margin. But that does not make peanut butter any less of an excellent and healthy choice. In most cases, your choice of whether to choose one nut butter over the other will depend on your taste and whatever it is you’re trying to whip up in the kitchen.

    Both peanut butter and almond butter have their places and you just have to pick what works better for you. If you’re not sure what your ideal nut butter should, alternating between both nut butters is one helluva way to enjoy all of the essential nutrients in both without missing out on anything.


    Read the label

    Whatever you do, do ensure you go for natural versions of either nut butter.

    These should not contain sugar, trans fats, or other unnecessary ingredients. That’s why you should pay attention to the label. It should have either ‘peanuts’ or ‘almonds’ as the only ingredient (and maybe a pinch of salt). Anything outside this may be counterproductive.

    If you want to incorporate nut butters into your diet to enjoy all of the amazing health benefits of these natural wonders, 99th Monkey has some of the best-tasting nut butters rated by chefs and nutritionists. Whether it’s peanut butter or almond butter, you can never go wrong with any of our all-natural nut butter varieties.


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