Most nut butters provide all the same benefits: an easy sandwich spread, a great dip for veggies, a fun addition to a smoothie. But not all nut butters are created equal.
When peanut butter and almond butter are compared, the almonds have many healthful advantages.
Almond butter has superior vitamin E content compared to peanut butter. Vitamin E protects cells from oxidative damage. This vitamin can also neutralize free radicals, preventing harmful chemicals from oxidizing your DNA and proteins. A tablespoon of almond butter contains almost one-third of the daily requirement of vitamin E. Peanut butter doesn’t even come close, at about 5 percent of RDA.
A tablespoon of almond butter contains 11 percent of the magnesium requirements for men and 14 percent for women. Peanut butter has less than half of almond butter. Magnesium is important for the function of your nervous system, muscle contraction and healthy bone tissue. It supports a healthy metabolism.
Almond butter has twice as much iron (0.6 milligrams) content than peanut butter (0.3 milligrams). Iron is good for healthy oxygen transport, and helps produce hemoglobin and myoglobin, two proteins that oxygenate your body’s tissues. Iron protects cells from oxidative damage.
A healthier choice
Even among almond butter manufacturers, you will find some choices are healthier than others. Look for the least processed varieties. Just like peanut butter, some varieties of almond butter contain added sugar and salt to create more flavor. Some contain chemicals to reduce separation of solids from oils. Be a purist; select brands that are almonds-only for the highest level of healthful benefit.