Dietribes

Peanut Butter vs. Almond Butter


Macadamia nut butter, cashew butter, almond butter, peanut butter…all these nut butters are enough to make anyone nuts! No Baloney decided to face off the childhood staple peanut butter and the increasingly popular almond butter to see which comes out on top. 

Will peanut butter keep strawberry jam’s love or should she leave him for almond butter? 

Peanut Butter
(15.7 g)
  VS* Almond Butter
(16.2 g)

South America Origin South Asia
$5.85 CDN Cost per 500 g* $11.59 CDN
92 kcal Calories 103 kcal
7.81 g Total Fat 9.58 g
3.88 g Monounsaturated Fat (MUFA)  6.22 g
3.73 g Protein  2.45 g
3.38 g Carbohydrate  3.44 g
1 mg Sodium  2 mg
8 mg Calcium  44 mg
1.4 mg Vitamin E 3.9 mg

No Baloney’s results? Strawberry jam should stay true to her first love! While we have to give the “healthy fat” win to almond butter based on MUFA content, we give the overall win to peanut butter – it’s a cheaper date!

It was a hard choice – both of these products are a great source of protein and other nutrients. Honestly, you can’t go wrong – so long as you keep the serving sizes under control as they are high in calories. We give the win to NATURAL peanut butter (read: not that fake icing sugar, trans fat-laden stuff marketed to children – we’re looking at you Skippy). Almond butter does have more calcium per serving but we didn’t feel the relatively small amount of calcium (in comparison to the recommended daily intakes of 1000 mg or more for most people) makes up for the increased cost.

Peanut butter wins on calories, protein and low cost. We realize the amount of almond butter is slightly larger by weight but both were 15 ml (1 tbsp) which is the serving size on the label.

Almond butter is still a healthy choice though, especially for anyone with a peanut allergy. People are often allergic to peanuts and not other nuts because peanuts are actually legumes. If you can afford the almond butter and feel the extra calcium is beneficial, we certainly won’t discourage you from eating it but plain old, inexpensive peanut butter should work just fine for most!

Natural nut butter can be a bit unwieldy – it separates and often turns to concrete in the fridge. You can get some great “no stir” options now, but they do have a bit of fat added to prevent oil separation. You MUST keep natural nut butter in the fridge – no preservatives means they can spoil faster and are prone to unpleasant (and potentially cancer-causing) mould growth if left out at room temperature.

No Baloney’s tip of the day. Turn your nut butter upside down in the container before you put it in the fridge. Allow the oil to float to the top (which is the bottom of the container) and then flip right-side up and stick in the fridge. As the oil migrates back up to the top, it will disperse throughout the nut butter preventing the layer of oil. No stirring required!

Nutrition information for peanut butter and almond butter from Canadian Nutrient File searched using “Peanut butter, natural” and “Nuts, almond butter, plain”. Vitamin E information from the USDA National Nutrient Database for Reference.

*We used the Spud website for the costs. Both nut butters were from the same brand “Nuts to You”.


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3 thoughts on “Peanut Butter vs. Almond Butter

  1. Pingback: No-stir Natural Peanut Butter | bite my words

  2. Pingback: Made In Canada, Eh? | No Baloney

  3. Pingback: July Holidays! | No Baloney

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