In the U.S., at least one jar of peanut butter is in 90 percent of homes, according to the National Peanut Board. With the growing popularity of alternatives like almond butter and sunflower seed butter, Americans are wondering if these options are healthier than good, ol’ peanut butter. Let's take a look.

The following information about the health benefits of nut butters has been compiled from Livestrong and Everyday Health.

Peanut butter

Do peanut butter’s health benefits make it worthy of being such a popular spread at the grocery store? Yes, if it’s natural. The fats in peanut butter are generally healthy, and it’s an excellent source of fiber and vitamin E.

Regular peanut butter is higher in sugar and contains heart-damaging hydrogenated oil and preservatives.

Almond butter

Almond butter is typically lower in sugar than peanut butter and free of hydrogenated oil. It’s also a slightly better source of fiber and heart-healthy monounsaturated fat than peanut butter.

“Almond is better for vitamin E and magnesium, which are two very important micronutrients,” Pure Nutrition founder Christian Henderson, MS, RD told Well+Good. “Vitamin E is an antioxidant and magnesium is important for bone health and your central nervous system.”

Sunflower seed butter

Sunflower seed butter is a healthy alternative for anyone with a tree nut allergy. Some brands of these creamy spreads also deliver more fiber, magnesium, niacin, and antioxidant vitamin E to your diet than nut butters.

What’s the healthiest?

Almond butter is generally considered healthier than peanut butter. Currently, 3 million adults are allergic to peanuts, tree nuts, or both, so sunflower seed butter is also a hearty choice.

Read more:

Peanut Butter May Prevent Childhood Obesity; Snacks With Peanuts Positively Affect BMI

Almond Benefits: A Handful Of This Nut A Day Sets Up Children For A Lifetime Of Healthy Eating Habits