Almonds vs Split Peas: Difference & Similarities
Although almonds and split peas belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.
While almonds belong to the nuts and seeds group, split peas belong to legumes food group.
That’s why we decided to create an in-depth article that compares almonds and split peas, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.
Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.
Now, let’s see how almonds and split peas compare specifically.
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 is an excellent source of Vitamin B2 (Riboflavin), and Vitamin E.
It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B9 (Folate) and some Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).
Split peas (Pisum sativum) are a type of legume that are native to the Middle East and have been grown for thousands of years.
They are made by splitting dried peas and removing the outer skin, resulting in a small, round, flat legume that is green or yellow in color.
Split peas are a popular ingredient in many dishes, such as split pea soup, and are highly valued for their nutritional content.
One of the main health benefits of split peas is their high protein content.
They are a good source of plant-based protein, making them a popular choice for vegetarians and vegans.
Split peas are also high in fiber, which can help to improve digestion and lower cholesterol levels.
They are rich in nutrients such as iron, potassium, and B vitamins. They also contain several plant compounds that have been shown to have antioxidant and anti-inflammatory effects.
Split Peas are an excellent source of Vitamin B1 (Thiamine).
They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin K and some Vitamin A, Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
Almonds vs Split Peas 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 split peas.
This comparison will start by comparing the caloric value of almonds and split peas and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Energy||579 kcal||364 kcal|
|Carbs||21.6 g||61.6 g|
|Sugar||4.35 g||3.14 g|
|Fiber||12.5 g||22.2 g|
|Protein||21.2 g||23.1 g|
|Fat||49.9 g||3.89 g|
|Saturated Fat||3.8 g||0.408 g|
Almonds vs Split Peas Calories
Comparing split peas vs almonds for weight loss, split peas are slightly lower in calories, with 364 calories per 100 grams, compared to 579 calories per 100 grams of almonds.
However, both almonds and split peas can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Almonds vs Split Peas Protein
Legumes and most legume products, including almonds and split peas, are important sources of plant-based protein.
Split Peas offer around 8% more protein than almonds.
Split Peas have 23.1 grams of protein per 100 grams, while almonds has 21.2 grams of protein per 100 grams.
Almonds vs Split Peas 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 split peas.
The total amount of carbohydrates is around 65% higher in split peas than in almonds. They have 61.6 grams per 100 grams, compared to 21.6 grams in almonds.
There’s less sugar in split peas than in almonds, 25% precisely.
One handful of split peas (28 grams) contains 0.9 grams of sugar, while the same amount of almonds contains 1.2 grams.
Lastly, let’s take a look at the dietary fiber in almonds and split peas.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 6.2 grams of fiber per portion, split peas are a better source of fiber than almonds which offer 3.5 grams per portion.
Almonds vs Split Peas Fats
Fats in almonds and split peas are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in almonds and split peas:
- Almonds: 49.9 grams per 100 grams
- Split Peas: 3.9 per 100 grams
Speaking of saturated fats, split peas are 89% lower in saturated fats.
Split Peas and almonds contain 0.4 grams and 3.8 grams of saturated fat per 100 grams, respectively.
Almonds vs Split Peas Vitamins Content
This section will discuss the vitamin content of almonds and split peas.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Almonds has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin K.
However, split peas have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B9 (Folate), and vitamin E.
Almonds and split peas contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins almonds and split peas contain side by side, so you can easily compare them.
|Vitamin A||2 IU||149 IU|
|Vitamin C||0||1.8 mg|
|Vitamin B1 (Thiamine)||0.205 mg||0.719 mg|
|Vitamin B2 (Riboflavin)||1.14 mg||0.244 mg|
|Vitamin B3 (Niacin)||3.62 mg||3.61 mg|
|Vitamin B5 (Pantothenic acid)||0.471 mg||0.962 mg|
|Vitamin B6 (Pyroxidine)||0.137 mg||0.14 mg|
|Vitamin B9 (Folate)||44 µg||15 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||25.6 mg||0.12 mg|
|Vitamin K||0||15.9 µg|
Almonds vs Split Peas 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 split peas comparison focuses on their mineral content.
Almonds is a better source of iron, potassium, selenium, sodium, and zinc than split peas.
On the other hand, split peas are a higher amount of calcium, copper, magnesium, manganese, and phosphorus.
Almonds and split peas contain the same amount of fluoride.
Check out the table below to learn how almonds and split peas compare when it comes to mineral content.
|Calcium||269 mg||46 mg|
|Copper||1.03 mg||0.809 mg|
|Iron||3.71 mg||4.73 mg|
|Magnesium||270 mg||63 mg|
|Manganese||2.18 mg||1.19 mg|
|Phosphorus||481 mg||334 mg|
|Potassium||733 mg||852 mg|
|Selenium||4.1 µg||10.7 µg|
|Sodium||1 mg||5 mg|
|Zinc||3.12 mg||3.49 mg|
The Final Word
Almonds and split peas are highly nutritious and a great addition to a plant-based diet.
Both almonds and split peas are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.
Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.
Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.
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