Peanut butter vs Almond butter
There are a lot of similarities between peanut butter and almond butter. Apart from the fact they both hail from the same ‘nut butter’ family, peanut butter and almond butter contain a hefty load of vital nutritional nutrients. In just about two tablespoons of each, you will get about six grams of carbohydrates, 190 calories, 16 grams of good fat plus 2 to 4 grams of protein. In addition, nuts have heart-healthy powers because their nutrients help lower LDL cholesterol and also reduce the risk of blood clots that may cause a heart attack. But with that in mind, it’s also true that the two nut-butters have some differences, especially how each can specifically be beneficial health wise.
Health benefits compared
Almond butter is rich in minerals like calcium, magnesium and potassium which all act to reduce resistance in the blood vessels meaning that regular consumption of almond in sufficient quantities will help lower blood pressure levels. Although it is rich in calories, studies have shown that the higher fiber content, protein and monosaturated fat in almonds actually helps in weight control. In diets high in carbohydrates, almond butter helps to regulate the rise in insulin and blood sugar levels if included in the regular diet in sufficient quantities. Almond butter is a rich source of vitamin E which gives it its antioxidant qualities. It has compounds that help to prevent oxidative stress and keep the heart healthy by preventing oxidation due to LDL cholesterol.
Peanut butter on the other hand is a rich source of reservatol, which is a flavonoid. It helps to boost blood flow to the brain thereby lowering the chances of a stroke. Studies have also shown peanut butter to be useful in the fighting against colon cancer, especially in women. Like almond, peanut butter too is a rich antioxidant and it helps prevent oxidative damage due to free radicals which can in some cases lead to cancer.
Comparing the nutritional value of one tablespoon of each including protein, calories, fat, zinc, fiber, carbohydrates, almond butter has 2.5g, 100, 9.5g, 0.5mg, 2g and 3g respectively while peanut butter has 3.9g, 95, 8.1g, 0.4mg, approximately 1.6g and 3.5g respectively. In addition, peanut butter contains more vitamin E, iron, calcium and magnesium than almond butter.
Summary:
1. Almond butter has got more calories than peanut butter for the same tablespoon measure.
2. Almond butter has higher fiber content than peanut butter.
3. Almond butter has a higher calorie and fat content while peanut has higher content of protein and carbohydrates.
4. Peanut butter contains more vitamin E, iron and calcium than almond butter.