One of the most common questions I hear is “which is better for my kids? Peanut butter or ____ nut butter” (insert nut butter of choice here). More and more often the words almond butter fill that blank.
So, which is healthier? Peanut butter or almond butter?
How do the two compare?
They are both incredibly healthy and have a lot in common.
All nuts, including peanuts and almonds, pack heart-healthy unsaturated fats- monounsaturated and polyunsaturated fats- which are essential for kids’ growth and development. These healthy fats help their brain and central nervous system develop.
Fat also helps the body absorb certain vitamins, helps kids feel full for longer, helps regulate body temperature and provides the building blocks for important hormones.
Another advantage of fat?
It adds flavor. Nut butter adds creaminess, a rich mouthfeel and generally makes things taste delicious!
Nuts also pack fiber. Like fat, fiber helps keep your kids feeling fuller for longer (the protein in nuts helps with this as well). The fiber in nuts not only helps keep your kids satisfied, but it also plays a role in preventing diabetes and can help keep kids regular.
Like other plants, nuts contain plant sterols and the arginine which help keep kids’ hearts healthy. Hopefully, your kiddos don’t have to worry about heart disease for a long time, but plant sterols and stanols can be protective and they definitely amp up the nutrition when added to foods.
Ok, back to peanut butter vs. almond butter.
Here is the deal:
Both pack protein, fiber, vitamins and minerals.
Peanut butter has a slight edge in protein, while almond butter has a distinct advantage when it comes to fiber and vitamin E.
Almond Butter also has a slight edge when it comes to heart-healthy fats, and many other vitamins and minerals.
Winner:
Almond butter (by a hair).
But don’t count peanut butter out just yet.
Peanuts and peanut butter get a bad rap (could be all those allergies…) but these little legumes (yup, more closely related to soybeans than almonds) have similar nutritional profiles, pack a filling dose of fiber and protein and have the same cardioprotective benefits as their tree nut relatives like almonds.
Nut butter adds flavor, protein, healthy fat and fiber and has an impressive list of health benefits. This makes them ideal nutrition boosters and should be top of your list when it comes to upping the nutrition content of a meal or snack.
Even if your kids are eating the healthiest foods on the planet, they can always use a little something extra. And if they’re not (because that’s a fantasy world), they can definitely benefit from an added pop of nutrients.
Here are our tops tips for using nut butter to boost protein, fiber and nutrient content of your foods:
- Skip the ranch and make a peanut dipping sauce for nuggets or even fries (hey, we’re just trying to boost the nutrition of things you’re eating, not do away with everything!)
- Combine nut butter and yogurt as a dip for fruit.
- For added staying power (and to help absorb some of the vitamins & minerals) add a dollop of nut butter to your smoothies.
- Make energy balls with nut butter and oatmeal, the perfect- and filling- snack for busy kids on the go.
- Instead of empty calories from sugary syrup, spread some protein and fiber packed nut butter on your pancakes.
Despite all the benefits of nuts and nut butter, Nut consumption among kids is down in the US. Perhaps parents are worried about the potential for weight gain or allergies but these fears are unfounded.
Though high in calories, kids who eat more nuts tend to weigh less than those who don’t.
As for allergies?
Many parents are afraid introducing nuts too soon may increase the risk of allergies, but new evidence says introducing peanuts early may help prevent allergies.
So next time you’re looking to add a little extra protein, or give their snacks more staying power, reach for the nut butter- almond or peanut!
Want to learn more about the differences between almond butter and peanut butter? Here is the nutrient by nutrient breakdown:
2 TBSP Peanut Butter vs. 2 TBSP Almond Butter
Protein
Every serving (2 TBSP) of creamy peanut butter provides 7.11g protein. The same amount of almond butter has 6.71g protein- slightly less but likely not enough to make or break your protein goals for the day.
Verdict: Slight advantage goes to peanut butter.
Fats
Almond butter has more fat, but it also has more heart-healthy monounsaturated fats and fewer unhealthy saturated fats.
There is 16.44g fat in every serving of peanut butter (8.3g monounsaturated, 3.3g saturated and 4g polyunsaturated).
A serving of almond butter contains 17.76g fat (10.4g monounsaturated, 1.33g saturated and 4.4g polyunsaturated).
Verdict: Though slightly higher in total fats, almond butter is higher in heart-healthy monounsaturated fats and lower in saturated fats. The advantage goes to almond butter.
Calories
Every serving of peanut butter has 191 calories (77.5% from fat, 15% from protein, 15% from carbs).
A serving of almond butter contains 196 calories (81.6% from fat, 13.7% from protein, 12.3% from carbs)
Verdict: Peanut butter has slightly fewer calories and a higher percentage of those calories come from protein. Slight advantage: peanut butter.
Carbs
For every serving of peanut butter, you get 7g carbs, 1.6g of those are from fiber.
Almond butter has a lower carb content: a serving provides 6.02g of carbs and 3.3g of those are from fiber.
Verdict: The advantage goes to Almond butter with a lower overall carb count and a higher fiber content- twice the fiber of peanut butter!
Other Nutrients
Every 2 TBSP of peanut butter has 16mg calcium (1.3%) 0.56mg iron (3.1%), 54mg magnesium (12.8- 17.4%), 107mg phosphorus (15.3%), 4.196mg niacin (26-30%), 28ug folate (7%), 2.91IU vitamin E (13%).
The same amount of almond butter has 111mg calcium (9.25%), 1.12mg iron (6%), 89mg magnesium (21-28%), 163 mg phosphorus (23%), 1.01mg niacin (6%) , 17ug folate (4.3%), 7.75IU vitamin E (35%).
Verdict: The advantage goes to almond butter for overall having more vitamins and minerals.
Almond butter has significantly more of the antioxidant vitamin E, magnesium, phosphorus, and more heart-healthy, immune-boosting, keep you regular fiber. Although it is not a good source (meaning it does not have more than 10% of your daily needs), almond butter also has more calcium and iron.
Peanut butter has more phosphorus, niacin, and folate (although neither peanut butter nor almond butter is a good source of folate).
Overall verdict: Almond butter has a slight edge, but peanut butter is no slouch. Either one can be a healthy choice depending on availability or your personal preference and budget!