Protein:

If you're looking to buy a plant-based protein, choose either almond butter or peanut butter. Two tablespoons of these butters have 7 grams of pure vegetable protein, which is a larger number compared to the protein found in other butters. Calories: If you're looking for the lowest calorie nut butter per serving (that's 2 tablespoons), nut butter should be at the top of your list. Two tablespoons of peanut butter contains 170 calories. About 20 calories less than other butters, peanut butter and tree almond butter each have 188 calories per serving, while cashew butter has the most calories at 196 calories per serving.

Fats:

When it comes to healthy fats, nut butter is at the top. Not only is it low in total fat (14 grams per serving), it also contains a type of fatty acid that few plant-based foods provide. In a study published in Nutrition magazine in 2018: "Daily consumption of this acid improves cholesterol levels in healthy adults and reduces the risk of heart disease in them." In contrast, cashew butter and peanut butter each contain 16 grams of fat, and almond butter provides the most fat at 18 grams per serving. Vitamins: Nuts and their butters are known sources of vitamin E, an antioxidant that protects your cells from free radical damage. It also strengthens the body's immunity and prevents blood clotting. When it comes to vitamin E, buying almond butter is a good idea because it provides 52% of the daily value of this nutrient in just 2 tablespoons. Peanut butter is in second place with 14%. Minerals: There are many types of minerals, especially magnesium, which is useful for muscle contraction and nerve health. There is also evidence that magnesium promotes better sleep. This makes nuts and nut butters a good bedtime snack. When it comes to magnesium, cashew butter and tree almonds are ahead of the pack, providing 20 and 22 percent of the daily value, respectively. Peanut butter also accounts for 14% of this value. Cashew butter is a great source of copper (a rare mineral that helps your body metabolize iron). In one serving of cashew butter, you will get 88% of the copper you need, compared to 22% for almond and peanut butter.

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