Peanuts vs Pili Nuts: What’s The Difference?
Peanuts and pili nuts 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 peanuts and pili nuts and compare their similarities and differences.
They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.
Peanuts
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).
Pili Nuts
Pili nuts (Canarium ovatum) are a type of nut that is native to the tropical rainforests of Southeast Asia and is now grown in other parts of the world.
These nuts have a slightly sweet and slightly nutty flavor, and are often used in both sweet and savory dishes.
Pili nuts 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 pili nuts 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.
Pili nuts are not as widely available as other types of nuts and may be harder to find at grocery stores.
If you’re looking for a tasty and nutritious nut to add to your diet, consider giving pili nuts a try.
They are flavorful, versatile, and have a variety of health benefits.
Pili Nuts are an excellent source of Vitamin B1 (Thiamine).
They also contain a good amount of Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine).
Peanuts vs Pili Nuts Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing peanuts vs pili nuts.
This comparison will start by comparing the caloric value of peanuts and pili nuts and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.
Peanuts | Pili Nuts | |
---|---|---|
Energy | 587 kcal | 719 kcal |
Carbs | 21.26 g | 3.98 g |
Protein | 24.35 g | 10.8 g |
Fat | 49.66 g | 79.55 g |
Saturated Fat | 7.723 g | 31.184 g |
Peanuts vs Pili Nuts Calories
Nuts and seeds are generally high in calories; the same goes for peanuts and pili nuts, 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 peanuts vs pili nuts for weight loss, peanuts are slightly lower in calories, with 164 calories per serving, compared to 201 calories per serving of pili nuts.
However, both peanuts and pili nuts 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.
Peanuts vs Pili Nuts Protein
Nuts and seeds, including peanuts and pili nuts, are an important source of plant-based protein.
Peanuts offer around 56% more protein than pili nuts.
Peanuts have 24.4 grams of protein per 100 grams (or 6.8g per serving), while pili nuts have 10.8 grams of protein per 100 grams (or 3g per serving).
Peanuts vs Pili Nuts 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 peanuts and pili nuts.
The total amount of carbohydrates is around 81% higher in peanuts than in pili nuts. They have 21.3 grams per 100 grams, compared to 4 grams in pili nuts.
There’s less sugar in pili nuts than in peanuts, 100% precisely.
One handful of pili nuts (28 grams) contains 0 grams of sugar, while the same amount of peanuts contains 1.4 grams.
Lastly, let’s take a look at the dietary fiber in peanuts and pili nuts.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 2.4 grams of fiber per portion, peanuts are a better source of fiber than pili nuts which offer 0 grams per portion.
Peanuts vs Pili Nuts Fats
Like the other nuts and seeds, fats in peanuts and pili nuts are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.
Total fat in peanuts and pili nuts:
- Peanuts: 49.7 grams per 100 grams
- Pili Nuts: 79.6 per 100 grams
Speaking of saturated fats, peanuts are 75% lower in saturated fats.
Peanuts and pili nuts contain 7.7 grams and 31.2 grams of saturated fat per 100 grams, respectively.
Peanuts vs Pili Nuts Vitamins Content
This section will discuss the vitamin content of peanuts and pili nuts.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Peanuts have a higher amount of vitamin A, vitamin C, and vitamin B1 (Thiamine).
However, pili nuts have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.
Peanuts and pili nuts contain the same amount of vitamin D, vitamin B12 (Cobalamin), and vitamin K.
The following table shows the exact amount of vitamins peanuts and pili nuts contain side by side, so you can easily compare them.
Peanuts | Pili Nuts | |
---|---|---|
Vitamin A | 0 | 41 IU |
Vitamin C | 0 | 0.6 mg |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.152 mg | 0.913 mg |
Vitamin B2 (Riboflavin) | 0.197 mg | 0.093 mg |
Vitamin B3 (Niacin) | 14.355 mg | 0.519 mg |
Vitamin B5 (Pantothenic acid) | 1.011 mg | 0.479 mg |
Vitamin B6 (Pyroxidine) | 0.466 mg | 0.115 mg |
Vitamin B9 (Folate) | 97 µg | 60 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 4.93 mg | 0 |
Vitamin K | 0 | 0 |
Peanuts vs Pili Nuts 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 peanuts and pili nuts comparison focuses on their mineral content.
Peanuts are a better source of calcium, copper, iron, magnesium, manganese, phosphorus, and zinc than pili nuts.
On the other hand, pili nuts have a higher amount of potassium, selenium, and sodium.
Peanuts and pili nuts contain the same amount of fluoride.
Check out the table below to learn how peanuts and pili nuts compare when it comes to mineral contents.
Peanuts | Pili Nuts | |
---|---|---|
Calcium | 58 mg | 145 mg |
Copper | 0.428 mg | 0.958 mg |
Fluoride | 0 | 0 |
Iron | 1.58 mg | 3.53 mg |
Magnesium | 178 mg | 302 mg |
Manganese | 1.786 mg | 2.313 mg |
Phosphorus | 363 mg | 575 mg |
Potassium | 634 mg | 507 mg |
Selenium | 9.3 µg | 0 |
Sodium | 6 mg | 3 mg |
Zinc | 2.77 mg | 2.97 mg |
The Final Word
Peanuts and pili nuts 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 peanuts and pili nuts 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.
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
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https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx
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Protein And Amino Acid Requirements In Human Nutrition, WHO
https://apps.who.int/iris/bitstream/handle/10665/43411/WHO_TRS_935_eng.pdf
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