Peanut Butter VS Other Nut Butter

There was a time when peanut butter was the only healthy nut spread available in the market. But today, our beloved peanut butter has competition due to the wide variety of nut and seed butter spreads. All nut butter spreads are packed with healthy fats, protein, vitamins, minerals, phytosterols, and fiber, offering many health benefits. Another important benefit of nut butter is that they contain good amounts of vitamin E, an antioxidant known to protect essential fats in our body, support healthy skin and hair, and boost our immunity. To decide which nut butter is healthier, we need to know their nutritional content, presence of allergens, and any added ingredients like sugar, preservatives, and artificial colors. The choice also depends on individual dietary preferences and needs. Let’s have a look at the various nut butters available to find which is better.

Almond Butter

Almond butter has a great taste and a similar texture to peanut butter. This butter has approximately 3 grams more monounsaturated fat (a heart-healthy fat) per serving than peanut butter. Unlike readily available peanut butter, almond butter is lower in sugar.

  • Nutritional Benefits:
    • Contains more calcium, magnesium, manganese, and phosphorus than peanut butter.
    • Essential for maintaining bone health.
    • High in fiber and monounsaturated fats; low in saturated fats.
    • About 50% of daily requirement of Vitamin E in 2 tablespoons.

Tip: When purchasing almond butter, ensure that it contains only roasted almonds as a single ingredient.

Walnut Butter

Walnut butter is a smooth paste spread made by grinding raw or roasted walnuts. It can be used in both sweet and savory dishes or consumed on its own.

  • Nutritional Benefits:
    • Rich source of omega-3 fatty acids; heart-friendly and beneficial for overall health.
    • Slightly lower in proteins and higher in fats compared to other nut butters.

Note: Walnut butter is not as easily available as peanut butter, but can be found in health food stores or online. It can also be easily made at home.

Peanut Butter

Peanut butter is a smooth or chunky blend of peanuts with oil and salt.

  • Nutritional Benefits:
    • Contains good amounts of proteins, popular among fitness enthusiasts.
    • Contains oleic acid, which regulates good cholesterol, blood sugar, and blood pressure.
    • Known to improve heart health when consumed in recommended amounts.

Despite its benefits, peanut butter is less nutritious compared to other nut butters.

Pumpkin Seed Butter

Pepitas or pumpkin seed butter is one of the highest plant sources of magnesium and zinc.

  • Nutritional Benefits:
    • Good source of iron; loaded with fiber and heart-healthy polyunsaturated fatty acids.
    • Rich in antioxidants like carotenoids and Vitamin E; anti-inflammatory and fights damage caused by free radicals.

Flavor: Nutty and earthy, similar to roasted pumpkin seeds. A nutritious spread for your balanced diet.

Sunflower Seed Butter

Sunflower seed butter is a great alternative for people allergic to nuts.

  • Nutritional Benefits:
    • Good source of proteins, fiber, iron, zinc, and low in saturated fats.
    • Contains four times more Vitamin E than peanut butter, and two times more iron, magnesium, phosphorus, and zinc.

Note: High in sugar and fats; consume aware of your servings.

Cashew Butter

Cashew butter is made from a single ingredient – cashew nuts.

  • Nutritional Benefits:
    • Naturally soft texture; blends into a smooth and creamy spread without added oils.
    • Rich source of magnesium, copper, and essential amino acids.
    • 2 tablespoons provide about 10% of daily iron requirements.

Be mindful of portion size, as cashew butter is slightly higher in fats and calories than peanut butter.

Pistachio Butter

Pistachio butter has a slightly sweet and nutty flavor.

  • Nutritional Benefits:
    • Good source of plant protein, fiber, potassium, vitamin B6, and essential amino acids.

Uses: Great as a spread, dessert topping, in milkshakes, or added to salad dressings.

Hazelnut Butter

Hazelnut butter is a flavorful spread made by blending roasted hazelnuts.

  • Nutritional Benefits:
    • Rich in protein, fiber, B vitamins, Vitamin E, and antioxidants.

Tip: Read labels before purchasing; many commercial varieties contain added sugars and fats (usually palm oil). Use as a spread or topping on pancakes and ice creams, but consume sparingly due to calorie content.

Conclusion

The number and variety of nut and seed butters appearing in the market is blooming. However, what’s more important than the type of nut you choose is the list of ingredients that goes into that product.

  • Shopping Tips:
    • Look for nut butters with only one ingredient (the nut of choice).
    • Avoid those with added salt, sugar, or partially hydrogenated oils.
    • Be cautious of products labeled as ‘no stir’; they may contain unhealthy oils for easy spreading.

If you have a nut allergy or a family history of allergies, check with your doctor before consuming any nut butter substitute. Enjoy the nut or seed butter you prefer, ensuring it contains only one ingredient and requires stirring.