Verdict
Per 100 g, peanut butter has more protein (25 g vs 21 g) and fewer calories (588 vs 614 kcal); almond butter wins on fiber (10.3 g vs 6 g) and is rich in vitamin E. In practice, though, the difference fits in a spoon: a 20 g serving is 118 kcal vs 123 kcal. What really matters is quantity — both are very calorie-dense, and one spoon easily becomes three. Either way, choose the natural version with just nuts — no added sugar or oil.
When to choose Peanut butter
- You want the best value: it's much cheaper and has a bit more protein.
- You use it pre-workout, with fruit or with oats.
When to choose Almond butter
- You want variety plus the extra fiber and vitamin E.
- You're allergic to peanuts (but not tree nuts).
Values per 100 g of ready-to-eat food, from the Brazilian Food Composition Table (TACO) and USDA FoodData Central. They vary by brand, cut and preparation. Educational estimates, not individual nutrition advice.