Peanut butter and almond butter are both popular nut butters with strong nutritional profiles, but they differ in some meaningful ways. Almond butter is higher in vitamin E, magnesium, calcium, and fibre per serving. Peanut butter tends to be slightly higher in protein and is generally less expensive, making it more accessible for everyday use. Both are calorie-dense — around 190-200 calories per 2 tablespoons — so portion control matters for either. The fat in both is predominantly unsaturated and considered heart-healthy. For micronutrient density, almond butter has a slight edge. For protein per calorie and cost-effectiveness, peanut butter is the practical everyday choice.
⚖️ Nutrition Comparison
| Nutrient | Peanut Butter | Almond Butter |
|---|---|---|
| Calories | 190 kcal | 196.5 kcal |
| Total Fat | 16 g | 17.8 g |
| Saturated Fat | 0 g | 1.4 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 0 mg | 2.2 mg |
| Total Carbs | 6 g | 6 g |
| Dietary Fiber | 0 g | 3.3 g |
| Sugars | 0 g | 1.4 g |
| Protein | 8 g | 6.7 g |
* Nutrition data sourced from the USDA Food Central Database. Values have been normalized to match the larger serving size for a fair comparison. Individual products may vary. ✓ indicates the better value for that nutrient.
💬 Nutrition Q&A
Which has more calories, Peanut Butter or Almond Butter?
Peanut Butter has 190 calories and Almond Butter has 196.5 calories per comparable serving. Almond Butter is the more calorie-dense of the two.
Which has more protein, Peanut Butter or Almond Butter?
Peanut Butter provides 8g of protein versus 6.7g in Almond Butter. Peanut Butter is the higher-protein choice.
Which has less fat, Peanut Butter or Almond Butter?
Peanut Butter contains 16g of fat compared with 17.8g in Almond Butter. Peanut Butter is the leaner option.
Which has less saturated fat, Peanut Butter or Almond Butter?
Peanut Butter has 0g of saturated fat and Almond Butter has 1.4g. Peanut Butter is lower in saturated fat.
Which has more sodium, Peanut Butter or Almond Butter?
Peanut Butter contains 0mg of sodium versus 2.2mg in Almond Butter. Almond Butter is higher in sodium.
Which has more fiber, Peanut Butter or Almond Butter?
Peanut Butter has 0g of fiber and Almond Butter has 3.3g. Almond Butter provides more fiber.
📋 Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.
Calories in Peanut Butter → Calories in Almond Butter →