when it comes to which nutrients each is higher in, there are some slight differences. almond and sunflower butter, for example, tend to be higher in calcium, whereas
wowbutter
(made from soy) ranks slightly higher in potassium levels, and pumpkin and sunflower seed butter have the edge in terms of magnesium content.
all nuts and seeds will vary to some degree in terms of the exact amount of specific nutrients they contain, but beyond allergy or personal preference, i can’t make a strong scientific case that one nut or seed butter is hugely better than another.
that said, do you want to know which one i think is best for you? the answer to this lies in these questions: which type of nut and/or seed butter you have eaten the most in your life? and, what type of nuts/seeds do you eat most often in its whole form?
if we accept that variety in food intake is good for us — which it is because we get exposed to slightly different nutrients across different foods — then it makes sense that the best nut or seed butter for you is probably the one you aren’t having, or the one you haven’t had that much of in your life.
so if i’ve had peanut butter most of my life, and the raw nut or seed i eat the most is almonds, then i’d technically pick a nut or seed butter that wasn’t one of those two.