The Nutrition Differences Between Crunchy And Smooth Peanut Butter
Since you were a young kid bringing peanut butter and jelly sandwiches to school for lunch, you’ve probably been enthusiastic about a certain choice of peanut butter. Maybe you’re all about the taste and texture of crunchy peanut butter, or maybe you prefer the smoothness of creamy peanut butter.
Peanut butter is truly a nutritional powerhouse, and it’s even better that it is actually a healthy food that tastes great as well. Eating just a few tablespoons of peanut butter day spread over whole grain toast or even just straight out of the jar can give you a large dose of protein and fiber. In addition to differences in taste and texture, these are the main nutritional differences between chunky peanut butter and smooth peanut butter.
Crunchy Peanut Butter
The most noticeable difference between the two peanut butters is that crunchy peanut butter generally contains about a full gram more of fiber than its creamy counterpart. Fiber is super important in regulating your digestive system, and it is a super good for you nutrient that helps you feel full for longer periods throughout the day, which prevents overeating and generally quells the desire to binge on unhealthy processed foods. Crunchy peanut butter also contains less saturated fat, which is the less healthy fat that your body can take.
Smooth Peanut Butter
While both types of peanut butter each contain a significant dose of protein, creamy peanut butter has just a tad more than its crunchy counterpart. It’s not too much of a difference nutritionally, but it is still there. Interestingly enough, creamy peanut butter contains higher amounts of vitamin E, which is another important nutrient your body needs, making creamy peanut butter a surprising source for this vitamin.
Both Peanut Butters
Both crunchy and smooth peanut butter each contain virtually the exact same amount of calories. The same holds true for fat, sugar, and carb content. Both peanut butter types are also loaded with virtually similar amounts of potassium, zinc, folate,and vitamin B3 (also known as niacin, which works to reduce cholesterol levels in the bloodstream).
As long as you are choosing a peanut butter that’s all natural and pesticide free, in addition to being free from added salt or sugar, any peanut butter will be a healthy choice. However, crunchy peanut butter has a little more fiber and less saturated fat, making it overall more nutritious, even if only slightly so.