If I ask you to open up your refrigerator or your food pantry, will you find a peanut butter jar there? I think every Filipino has this because it’s one of our go-to sandwich spread, or you could also be using this to make your kare-kare even tastier. The point is, we love peanut butter (except if you’re allergic, of course.)
However, did you know that peanuts are not actually nuts? I know, right? Peanuts are actually beans. People also refer to them as groundnuts or earthnuts as the nuts of the peanut plant develop in the shell underground. Among the nut butters, peanuts are the most popular ones. However, there are a few more alternatives to choose from such as butter made from almonds, walnuts, pistachios, soy, and cashews.
Looking at a nutritional standpoint, every nut, including bean, butters are basically almost the same. Most of them have protein, zinc, fiber, vitamin E, folic acid, and copper. They offer almost the same in terms of fat and calories even if there are a tiny bit of variations in certain nutrients from butter to butter.
When you consume at least two tablespoons of these, here is how they would look like.
You will be getting 8 grams of protein, 16 grams of fat, and an estimate of 200 calories. If you have the natural-style peanut butter, it also retains the same proportions of fats as the peanuts it came from. On the other hand, when you have the kind of peanut butter that does not separate from the fat, the natural peanut oil has already been processed into a harder fat, making the saturated fat content of the peanut bummer bump a little bit more. As they are processed, they also have sugar added to them as well.
This has almost the same amount of calories and protein as peanut butter, however it has half the saturated fat. Its fiber is 50% more, almost twice the magnesium, twice the copper, and tiny bit more of calcium compared to peanut butter.
When you opt for this, you will be treated to an essential omega-3 fatty acid called alpha-linolenic acid as it is a good source of this. It has a bit of an edge compared to other nut butters when we’re talking about protein. As per the fat and calories, it is just about the same as peanut butter.