Lots of people are making the switch to almond butter after hearing that it’s a healthier alternative to peanut butter. And of course, it’s a staple in many households dealing with peanut allergies. But how do the two really compare? Expert dietician and author Ashley Koff recently weighed in on the debate.

First, how do the basic nutrition facts compare? One brand of almond butter examined byBlisstreehad 190 calories, 17 grams of fat, 6 grams of carbohydrates, 7 grams of protein, and no cholesterol or sodium per 2 tablespoon serving. Meanwhile, the jar of peanut butter made by the same brand had 190 calories, 16 grams of fat, 7 grams of carbohydrates, 8 grams of protein, and no cholesterol or sodium in a 2 tablespoon serving. On paper, then, the two types of nut butters aren’t that different.

However, Koff tellsBlisstree,despite their similarities there are a number of reasons to opt for almond butter over peanut butter. She points to three reasons to switch to almond butter. First is the problem of peanuts, a major food allergen. If you or a family member is allergic to peanuts, that’s reason enough to switch. Many people also avoid peanuts because there can be mold (a toxin) in peanut shells, says Koff. Also, some people find peanuts (which are actually a legume) harder to digest than almonds.

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