Almonds vs Peanuts: How Do They Compare?
Almonds and peanuts belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.
In this article, we’ll put a spotlight on almonds and peanuts and compare their similarities and differences.
They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.
Almonds (Prunus dulcis) are the seeds of the almond tree and have been enjoyed as food for thousands of years.
Almonds have a sweet and nutty flavor and are often eaten as a snack on their own or used in a variety of sweet and savory dishes.
They can be roasted, blanched, or ground into flour and are a common ingredient in many types of baked goods, including cookies, cakes, and bread.
In addition to their tasty flavor, almonds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.
They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.
Almonds are widely available and can be found in many forms, including whole, sliced, slivered, and ground. They can be purchased raw, roasted, or salted and are often sold with the skin removed.
Almonds are also available in a variety of flavors, including plain, honey-roasted, and chocolate-covered.
Whether you’re looking for a tasty snack or a versatile ingredient to add to your cooking, almonds are a great choice. They are delicious and nutritious and can be easily incorporated into the diet.
Almonds are an excellent source of Vitamin B2 (Riboflavin), and Vitamin E.
They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B9 (Folate) and some Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).
Peanuts (Arachis hypogaea) are a type of legume that is native to South America and is now grown in many parts of the world.
These nuts have a slightly sweet and slightly nutty flavor, and are often used in both sweet and savory dishes.
Peanuts are a good source of nutrients, including protein, fiber, and various vitamins and minerals. They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.
There are many ways to incorporate peanuts into your diet.
They can be eaten raw or roasted, and are often used in baking or as a topping for salads and other dishes.
Peanuts are also available in a variety of forms, including whole, chopped, and ground into flour.
Peanuts are widely available and can be found at most grocery stores. They are often sold roasted or raw, and can be purchased with or without the shell.
If you’re looking for a tasty and nutritious nut to add to your diet, consider giving peanuts a try.
They are flavorful, versatile, and have a variety of health benefits.
Peanuts are an excellent source of Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), and Vitamin E.
They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).
Almonds vs Peanuts Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing almonds vs peanuts.
This comparison will start by comparing the caloric value of almonds and peanuts and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.
|Energy||579 kcal||587 kcal|
|Carbs||21.6 g||21.26 g|
|Sugar||4.35 g||4.9 g|
|Fiber||12.5 g||8.4 g|
|Protein||21.2 g||24.35 g|
|Fat||49.9 g||49.66 g|
|Saturated Fat||3.8 g||7.723 g|
Almonds vs Peanuts Calories
Nuts and seeds are generally high in calories; the same goes for almonds and peanuts, so you should consume them in moderation.
According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.
To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.
Comparing almonds vs peanuts for weight loss, almonds are slightly lower in calories, with 162 calories per serving, compared to 164 calories per serving of peanuts.
However, both almonds and peanuts can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.
Almonds vs Peanuts Protein
Nuts and seeds, including almonds and peanuts, are an important source of plant-based protein.
Peanuts offer around 13% more protein than almonds.
Peanuts have 24.4 grams of protein per 100 grams (or 6.8g per serving), while almonds have 21.2 grams of protein per 100 grams (or 5.9g per serving).
Almonds vs Peanuts Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in almonds and peanuts.
The total amount of carbohydrates is around 1% higher in almonds than in peanuts. They have 21.6 grams per 100 grams, compared to 21.3 grams in peanuts.
There’s less sugar in almonds than in peanuts, 14% precisely.
One handful of almonds (28 grams) contains 1.2 grams of sugar, while the same amount of peanuts contains 1.4 grams.
Lastly, let’s take a look at the dietary fiber in almonds and peanuts.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 3.5 grams of fiber per portion, almonds are a better source of fiber than peanuts which offer 2.4 grams per portion.
Almonds vs Peanuts Fats
Like the other nuts and seeds, fats in almonds and peanuts are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.
Total fat in almonds and peanuts:
- Almonds: 49.9 grams per 100 grams
- Peanuts: 49.7 per 100 grams
Speaking of saturated fats, almonds are 51% lower in saturated fats.
Almonds and peanuts contain 3.8 grams and 7.7 grams of saturated fat per 100 grams, respectively.
Almonds vs Peanuts Vitamins Content
This section will discuss the vitamin content of almonds and peanuts.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Almonds have a higher amount of vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).
However, peanuts have a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), and vitamin E.
Almonds and peanuts contain the same amount of vitamin C, vitamin D, vitamin B12 (Cobalamin), and vitamin K.
The following table shows the exact amount of vitamins almonds and peanuts contain side by side, so you can easily compare them.
|Vitamin A||2 IU||0|
|Vitamin B1 (Thiamine)||0.205 mg||0.152 mg|
|Vitamin B2 (Riboflavin)||1.14 mg||0.197 mg|
|Vitamin B3 (Niacin)||3.62 mg||14.355 mg|
|Vitamin B5 (Pantothenic acid)||0.471 mg||1.011 mg|
|Vitamin B6 (Pyroxidine)||0.137 mg||0.466 mg|
|Vitamin B9 (Folate)||44 µg||97 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||25.6 mg||4.93 mg|
Almonds vs Peanuts Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the almonds and peanuts comparison focuses on their mineral content.
Almonds are a better source of selenium, and sodium than peanuts.
On the other hand, peanuts have a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.
Almonds and peanuts contain the same amount of fluoride.
Check out the table below to learn how almonds and peanuts compare when it comes to mineral contents.
|Calcium||269 mg||58 mg|
|Copper||1.03 mg||0.428 mg|
|Iron||3.71 mg||1.58 mg|
|Magnesium||270 mg||178 mg|
|Manganese||2.18 mg||1.786 mg|
|Phosphorus||481 mg||363 mg|
|Potassium||733 mg||634 mg|
|Selenium||4.1 µg||9.3 µg|
|Sodium||1 mg||6 mg|
|Zinc||3.12 mg||2.77 mg|
The Final Word
Almonds and peanuts are highly nutritious and excellent sources of plant-based protein and healthy fats.
Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.
Both almonds and peanuts are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.
Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.
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