Answer :As long as you watch out for too much added sodium and sugar, nut butters make a fine substitute for nuts. We compared the nutritional profile of almonds and almond butter and found them almost identical in calories (keep in mind that nuts are high in calories), protein, fiber, vitamins and minerals, and healthy fat ratio (low in saturated fat, higher in polyunsaturated fats and highest in monounsaturated fats). The only significant difference is that salted dry-roasted almonds contain about half again as much sodium as almond butter-even the added-salt variety. (For a healthy recipe using almonds and almond butter, see the previous page.)
Comparing popularly available nut butters (almond, cashew, peanut) as well as sunflower-seed butter, almond butter has the most fiber and least sugars and saturated fat per serving. Peanut butter has the most protein and, if you can buy the reduced-fat variety, the fewest calories. Except for peanut butter with added omega-3s, none is a significant source of plant-based omega-3 fatty acids. Overall, the nutritional differences are relatively small, so enjoy-in moderation-whichever you like best.