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November 3, 2017
Peanut butter vs Almond butter: What would you choose?

Every time I eat peanut butter or almond butter I feel nourished and satiated... Have you ever wondered which one of these two delicious spreads are better or what their benefits for your bodies are? I’m sure you have, since I had the same questions in my mind like you do! Let me start off by telling you that I absolutely love both of them! And now that I’ve discovered all of their health benefits… I love them even more!

The differences between them are quite few. Both are made with just one ingredient – one with peanuts, the other with almonds (of course my recipes are a little more enriched to offer an even fuller flavor!!!).

Peanut butter is a little lower on the calorie scale and contains more protein, while on the down side, it has more saturated fats compared to almond butter. Almond butter on the other hand, has more fibers which help with digestion and bowel function. Its most important characteristic is that it contains a more significant amount of vitamin E compared to peanut butter. Vitamin E helps fortify your immune system and acts as an antioxidant, protecting cells from free radicals. Almond butter also contains magnesium and calcium which help the muscular system function better and also seems to assist in improving bone density.

On the whole, try to avoid consuming the ready-made products on the market since they contain preservatives, sugar and possibly more salt. I would recommend that you make your own at home! They are both healthier and cheaper…. and can be made just the way you like best! Following, you will find two charts comparing these two recipes in detail. 1 tablespoon peanut butter vs 1 tablespoon almond butter.

Φιστικοβούτυρο με αλατισμένα φιστίκια και μέλι.

Βούτυρο αμυγδάλου με κανέλα, γαρίφαλο, τζίντζερ, μοσχοκάρυδο.

What are these super benefits that both of these butters have?

  • First off, they help maintain a normal body weight.
  • Even though they contain quite a few calories, research shows that they can assist in reducing the risk of obesity since they help you feel full so that you don’t eat more than required. Eating both of these butters, helps you to stop “pinching” other foods and you feel full for a longer period of time.
  • Best of all thought, is that both help in reducing cardiovascular disease as well as the chance of getting diabetes and metabolic syndrome related diseases.
  • They can help reduce high blood pressure in people that suffer from this. They both contain magnesium and zinc which helps regulate blood pressure. This is why you can actually eat one or the other on a daily basis.
  • They improve cholesterol levels, reducing bad cholesterol LDL in people who don’t suffer from any other illness and don’t have any health issues.
  • And now something I’m sure you didn’t know…. Consuming both of these butters is connected to the reduced risk of getting gallstones, most probably because of the large amount of fibers and unsaturated fats they contain.


Now tell me… Those of you who haven’t yet added them to your diet… haven’t you started considering it? I can’t wait for you to let me know what you think when you do start eating both of these delicious butters! And remember what I always stress – eat in moderation… Even the “good foods” can cause problems when over consuming them.

Nutritional Information 1 tsp almond butter  % 1 tsp  1 tsp peanut butter   % 1 tsp
         
Energy (kcal) 69 3 64 3
Fats (g) 6.3 9 5 7
of which are saturated (g) 0.59 3 0.73 4
Carbohydrates (g) 0.84 0 1.8 1
of which are sugars (g) 0.64 1 0.71 1
Fibers (g) 0.92 4 0.77 3

Protein (g)

1.8 4 2.6 5
Salt(g) 0.07 1 0.12 2

This article was written in collaboration with Kitchen Lab's Sports Nutritionist Anna Maria Volanaki, MSc, BDA, SENr.

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