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Almonds vs Peanuts – Which One Is More Healthy

Nuts are incredible foods with lots of health benefits, and they are perfect for snacking craves. According to the American Heart Association, daily consumption of just 1.5 ounces of nuts is enough to reduce your cardiovascular risk significantly. Now, while this statement is correct for both peanuts and almonds, they offer quite different nutritional compositions and different health benefits apart from their heart-friendly properties. For instance, peanuts provide more vitamin B compared to the almonds, and on the other hand, almonds have more E vitamin content and better mineral profile. However, there’s a big debate going on among the health-conscious people for ages and that is – which nut is better peanuts or almonds? People often ask for a recommendation about whether they should buy peanut butter or almond butter, and this can’t be answered with just a simple yes or no. But we can certainly explore the nutritional values of both and compare to know a definitive answer if there’s any. So, let’s get started without wasting any further time.

Peanuts or Almonds: which one is better


If you want to have wholesome nutrition, you should include peanuts and almonds both in your diet as both of them have some unique benefits. However, in case you want to know which one is the healthier option, here are the nutrition profiles of them –


Nutritional values: Considering the total micronutrients, both offer equally beneficial nutritional content. Peanuts come with 7 grams of protein, 2 grams of dietary fiber with 166 calories for 1-ounce. on the other hand, for every 1 once of serving, almond provides 6 grams of protein, grams of dietary fiber, and 170 calories. As you can see, both are almost identical when it comes to primary nutrients and total calories.


Both are packed with healthy fat: Peanuts provide us 14 grams of heart-healthy fat, while almonds offer 15 grams of similar quality fat content for 1 ounce. The fat is mainly unsaturated types for both – 88% in almonds and 80% in peanuts. Unsaturated fats are regarded as beneficial for cardiovascular health because they lower blood cholesterol levels and therefore resulting in reduced coronary risk. Unsaturated fats are also known to fight inflammation to prevent atherosclerosis and cancer. Minimum 20% of your daily calorie needs to be fulfilled by fat, and you should look for as much unsaturated fat as possible.


Vitamins and mineral profiles: Peanuts and almonds both contain more or less similar vitamin types, but the amount of them is different. Like, if you want to load your antioxidant level, you should select almond as it supplies 45% of your daily required vitamin E in just 1-ounce. And if you were eating peanuts only, you would need to consume minimum 3-ounce to get the same amount of vitamin E.


But when it comes to vitamin B, peanuts provide 10% and 24% of the daily requirement for folate and niacin respectively in a 1-ounce serving. Almonds also have B vitamins, but the amount is negligible by comparison with peanuts.


Coming to minerals, and 1-ounce almonds have 19% of daily magnesium intake requirement, while the same amount of peanuts can give you 12%. Almonds stock more calcium and iron than peanuts – five times and two times more respectively.


Sodium: Nuts, don’t contain much sodium naturally; hence unless you’re buying salted nuts, there’s nothing to be worried about the sodium intake. However, sodium level can reach up to 189 mg for every 1-ounce amount for almond and peanut both if you purchase the salted ones.


Resveratrol: Peanut is a potent source of Resveratrol which is a vital supernutrient that fights against viral infections, cardiovascular diseases, cancer, and more. Almonds have it too, but not as much as peanuts can offer.


Dietary fiber: Nuts are generally loaded with fiber, and both peanuts and almonds come stocked with the same. However, you’ll get a little more than two times of fiber from almonds than peanuts.


Wrapping it up: All of their nutritional values and the health benefits considered, can we now announce a winner between almond and peanut? Simply going by their micronutrient profiles, we can keep almond a little ahead due to its more mineral and fat content. But that does not mean peanuts are any less, especially if you consider the price – peanuts are a lot cheaper than almonds. Hence, you’re going to get a lot more nutrition from peanuts for the same price compared to almonds.