Peanut butter wasn’t around when I grow up. The classic in American breakfast peanut butter and jelly sandwich wasn’t a part in my life. It wasn’t a staple at home, until I was in college. But I wish it was! It’s a good source of plant protein, healthy fats, and very satisfying. It never came to my mind that, there other varieties of nuts butters. When I start exploring other healthy options, I was swamped by too many products to choose from, and of course how expensive they are! An organic cashew butter may cost up to 15 $ ! But the most two common are peanut and almond butter, which one should we pick?
Let’s start comparing!
Nutrition :
For the macro-nutrients, and Calories (Carbohydrates, protein, and fat), Almond butter, and peanut butter are almost identical.
Vitamins:
Almond Butter: It has good amount of vitamin E , which has antioxidants that kill free radical, also it keeps your immune system strong. Moreover, vitamin E fights aging from inside, and outside your body.
Peanut Butter: It has B vitamins like niacin and vitamin B6 which they are good for heart health, energy, also for a strong healthy hair.
Minerals:
Almond Butter: Has more Iron which is very important for the body for hemoglobin production, and other many functions. Also, it has fair amounts of Magnesium, and Calcium which they are crucial for bone health.
Peanut Butter: Has more Selenium, which is a very important mineral for the body, for enzymes functions.
Omega 6 /omega 3ratio:
While I was looking for the ratio of omega 3 , and omega 6 in peanut butter, and almond butter; the latter has a better ratio, which means it is good for the body to have less omega 6. But, the Nutrition Center of Harvard school of public health explained that, the theory of omega 3 fatty acids are better than omega 6 is not supported by evidence. Therefore, we can’t predict more health benefits, or preventing diseases benefits depending on this ratio.
Availability and cost
When it comes to cost, peanut butter has more reasonable price than almond butter. But, commercial peanut butter may contains fully, or partially hydrogenated oils, sugars, preservatives, and other things you don’t want to accumulate in your body.Always pick no sugar, no hydrogenated fats, natural if you can, which is basically plain crushed peanut with some salts. Most of the almond butter items, are plain which makes it a good option for a snack or a meal if combined with other healthy ingredients. Yes peanut putter is more available and easier to get, while you may need a special trip to get almond butter, But the best part is, you can make nut butter at home! It may be a bit expensive, but is way cheaper than natural options at gourmet store!
Here I made almond butter then I made some flour-less delicious healthy cookies.
To make you own nut butter, you choose the nut you like whether its almond, or peanut, and you will need a food processor, and jar and that’s it! Plus you can add many ingredients, like good quality chocolate, or spices like cinnamon, pumpkin pie, nutmeg,or coconut flakes, etc. the options are endless. Also, you have the option to make it chunky or smooth! And don’t forget nut butters are naturally gluten free, and most of them are vegan too! And here is how to make peanut butter at home by Averie cookies, she has a huge amounts of recipes dedicated to peanut butter, and many of them are very healthy options.
Who is the winner?
Both of almond butter and peanut butter are winners! Both are very healthy. For taste and uses, personally, I prefer peanut butter.Even though, almond butter is more versatile, I think peanut butter is more satisfying. And how to incorporate into healthy dishes is away easier and more available than to do with almond butter.
What do you prefer? almond butter or peanut butter? please share you comments and thoughts in the comments section below! i would love to hear from you!
