The peanut butter it is popular all over the world. It is nutritious, tasty, filling, but it is not the only nut spread you can choose for your breakfast or for your snacks. The almond butterthe corresponding almond butter, has been in increased demand in recent years and many are wondering: Which of the two spreads is healthier?
Almond butter: The nutritional value
1 tablespoon of unsweetened and unsalted almond butter has:
- Calories: 101 kcal
- Protein: 2.4g
- Carbohydrates: 3.4 g
- Total fat: 9.5 g
- Sugars: 0
Peanut butter and almond butter have similar nutritional value. They have almost the same calories, however almond butter is considered slightly healthier due to its higher content of vitamins, minerals and fiber. On the other hand, peanut butter has more protein.
Let’s look at them more specifically.
Two tablespoons of peanut butter or almond butter have about 200 calories. If your goal is weight loss, consume your favorite spread in moderation as it greatly increases your total calorie intake for the day.
Almost all nuts are high in good fats. Almond and peanut butter contain monounsaturated fat, the type of fat that has been associated with reduced risk of heart disease and regulation of blood sugar levels. Almond butter contains 25% more monounsaturated fat than peanut butter. Accordingly, peanut butter has almost twice the amount of saturated fat.
Vitamins and nutrients
Almond butter is also the “winner” in terms of vitamin and mineral content. Compared to peanut butter, it contains three times more vitamin E, twice the amount of iron and seven times more calcium.
Vitamin E has antioxidant properties and inhibits the formation of plaque in the arteries that can clog and cause a heart attack. Calcium is essential for bone health and iron for red blood cell production.
Peanut butter also has vitamins and minerals just in smaller amounts.
Fiber prolongs the feeling of satiety and helps manage body weight. They also reduce cholesterol levels. All nuts contain fiber and the same applies to their buttery derivatives. Almond butter is also higher in fiber.
Almond butter and peanut butter are excellent sources of plant-based protein. Peanut butter has slightly more but both spreads have more protein than a medium egg.
It is important which of the two butters and if you choose to prefer a spread without added sugar and salt.
With information from healthline.com