5. Comparing Vitamins and Minerals

Vitamin K Supplements

The overall nutrient contents of peanut butter and almond butter are also very similar, but almond butter has more vitamin E, magnesium, iron and calcium. In fact, almond butter provides eight times the calcium content as peanut butter. If bone health is a priority, calcium-rich almond butter might be the better choice. 

Where peanut butter could be a standout is with B vitamins. Peanut butter has more niacin (B3) and B6 than almond butter. B vitamins are vital for cell metabolism, brain health and much more. 

4. Nutrition Facts for Peanut Butter

Avoid Peanut Butter

Nutrition facts can vary slightly between different brands of nut butters, based on ingredients and serving size. The following facts are from the food label of an organic peanut butter brand made only with roasted peanuts. 

  • Serving size: 2 tablespoons
  • Calories: 188
  • Total Fat: 16g 
  • Saturated Fat: 3 g
  • Sodium: 5mg
  • Total Carbohydrates: 6g
  • Total Sugars: 3g
  • Protein: 8g

3. Nutrition Facts for Almond Butter

The following nutrition facts are for an organic almond butter brand made only from roasted almonds. 

  • Serving size: 2 tablespoons
  • Calories: 190
  • Total Fat: 17g
  • Saturated Fat: 1.5g
  • Sodium: 0mg
  • Total Carbohydrates: 7g
  • Total Sugars: 2g
  • Protein: 7g

The basic nutrient contents of both the peanut butter and almond butter don’t vary by much. Referencing food labels alone, these nut butters would be considered nutritionally equal. For a fuller list of vitamins and minerals, try using a search engine tool like MyFoodData for more information on basic foods and certain brands.

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