Peanuts vs Split Peas: Which Is Better?
Although peanuts 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 peanuts 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 peanuts 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 peanuts and split peas compare specifically.
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 is an excellent source of Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), and Vitamin E.
It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).
Split Peas
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).
Peanuts 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 peanuts vs split peas.
This comparison will start by comparing the caloric value of peanuts and split peas and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Peanuts | Split Peas | |
---|---|---|
Energy | 587 kcal | 364 kcal |
Carbs | 21.26 g | 61.6 g |
Sugar | 4.9 g | 3.14 g |
Fiber | 8.4 g | 22.2 g |
Protein | 24.35 g | 23.1 g |
Fat | 49.66 g | 3.89 g |
Saturated Fat | 7.723 g | 0.408 g |
Peanuts vs Split Peas Calories
Comparing split peas vs peanuts for weight loss, split peas are slightly lower in calories, with 364 calories per 100 grams, compared to 587 calories per 100 grams of peanuts.
However, both peanuts 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.
Peanuts vs Split Peas Protein
Legumes and most legume products, including peanuts and split peas, are important sources of plant-based protein.
Peanuts offers around 5% more protein than split peas.
Peanuts has 24.4 grams of protein per 100 grams, while split peas have 23.1 grams of protein per 100 grams.
Peanuts 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 peanuts and split peas.
The total amount of carbohydrates is around 65% higher in split peas than in peanuts. They have 61.6 grams per 100 grams, compared to 21.3 grams in peanuts.
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There’s less sugar in split peas than in peanuts, 36% precisely.
One handful of split peas (28 grams) contains 0.9 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 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 peanuts which offer 2.4 grams per portion.
Peanuts vs Split Peas Fats
Fats in peanuts and split peas are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in peanuts and split peas:
- Peanuts: 49.7 grams per 100 grams
- Split Peas: 3.9 per 100 grams
Speaking of saturated fats, split peas are 95% lower in saturated fats.
Split Peas and peanuts contain 0.4 grams and 7.7 grams of saturated fat per 100 grams, respectively.
Peanuts vs Split Peas Vitamins Content
This section will discuss the vitamin content of peanuts and split peas.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Peanuts has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), and vitamin K.
However, split peas have a higher amount of vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.
Peanuts and split peas contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins peanuts and split peas contain side by side, so you can easily compare them.
Peanuts | Split Peas | |
---|---|---|
Vitamin A | 0 | 149 IU |
Vitamin C | 0 | 1.8 mg |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.152 mg | 0.719 mg |
Vitamin B2 (Riboflavin) | 0.197 mg | 0.244 mg |
Vitamin B3 (Niacin) | 14.355 mg | 3.61 mg |
Vitamin B5 (Pantothenic acid) | 1.011 mg | 0.962 mg |
Vitamin B6 (Pyroxidine) | 0.466 mg | 0.14 mg |
Vitamin B9 (Folate) | 97 µg | 15 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 4.93 mg | 0.12 mg |
Vitamin K | 0 | 15.9 µg |
Peanuts 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 peanuts and split peas comparison focuses on their mineral content.
Peanuts is a better source of copper, iron, potassium, selenium, and zinc than split peas.
On the other hand, split peas are a higher amount of calcium, magnesium, manganese, phosphorus, and sodium.
Peanuts and split peas contain the same amount of fluoride.
Check out the table below to learn how peanuts and split peas compare when it comes to mineral content.
Peanuts | Split Peas | |
---|---|---|
Calcium | 58 mg | 46 mg |
Copper | 0.428 mg | 0.809 mg |
Fluoride | 0 | 0 |
Iron | 1.58 mg | 4.73 mg |
Magnesium | 178 mg | 63 mg |
Manganese | 1.786 mg | 1.19 mg |
Phosphorus | 363 mg | 334 mg |
Potassium | 634 mg | 852 mg |
Selenium | 9.3 µg | 10.7 µg |
Sodium | 6 mg | 5 mg |
Zinc | 2.77 mg | 3.49 mg |
The Final Word
Peanuts and split peas are highly nutritious and a great addition to a plant-based diet.
Both peanuts 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.
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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Listing of vitamins, Harvard Health Publishing, Harvard Medical School https://www.health.harvard.edu/staying-healthy/listing_of_vitamins/
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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
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