Peanut vs Almonds: A Nutrient Showdown

When it comes to nutrient-dense snacks, it’s hard to beat nuts. They’re packed with healthy fats, protein, fibre, vitamins and minerals. Two of the most popular and readily available nuts are peanuts and almonds. While both are nutritious options, you may wonder which nut packs a bigger nutritional punch. Let’s take a look at these two tiny powerhouses in detail.


Peanuts and almonds both hail from nutrient-rich families. Almonds are part of the tree nut family, including walnuts, pistachios, and cashews. Peanuts, however, are legumes, despite being generally categorized as nuts. They belong to the same family as peas and lentils.



A one-ounce serving of almonds (around 23 nuts) contains approximately:

  • Calories: 164
  • Protein: 6 grams
  • Fat: 14 grams
  • Carbohydrates: 6 grams
  • Fiber: 3.5 grams


In comparison, a one-ounce serving of peanuts (around 28 nuts) contains approximately:

  • Calories: 161
  • Protein: 7 grams
  • Fat: 14 grams
  • Carbohydrates: 5 grams
  • Fiber: 2.5 grams

From a macronutrient perspective, peanuts and almonds are quite similar. Both provide a good amount of healthy fats, a decent dose of protein, and an equal caloric value.


Regarding vitamins and minerals, almonds and peanuts offer many benefits, but they excel in different areas.


Almonds are high in vitamin E, an antioxidant that helps protect cells from damage. They also contain a good amount of magnesium, which is necessary for many processes in the body, including nerve and muscle function, and maintaining a healthy immune system. Furthermore, almonds are an excellent source of calcium, which is essential for bone health.


Peanuts, conversely, are rich in niacin, which plays a vital role in digestion, skin health, and nerve function. They also boast a high amount of biotin, which is important for healthy hair, skin, and nails. Plus, they are rich in folate, which is especially important for pregnant women as it helps develop the baby’s brain and spinal cord.

Allergenic Potential

Peanuts are one of the most common food allergens and can trigger severe reactions. Almond allergies exist too but are less common. If you’re allergic to one type of nut, you may not be allergic to all, so consult a healthcare provider if you have any concerns.


On the sustainability front, almonds have been criticized for their high water usage, particularly in California, where many of the world’s almonds are grown. Peanuts generally require less water to grow and are less of a drain on resources.

Frequently asked questions about Peanut vs almonds

Here are some frequently asked questions (FAQs) about peanuts and almonds:

Which is healthier, almonds or peanuts?

Both almonds and peanuts are nutrient-dense and offer significant health benefits. Almonds are higher in calcium and vitamin E, while peanuts have more protein and folate. A varied diet that includes both will likely provide the most health benefits.

Are peanuts as good as almonds for weight loss?

Both peanuts and almonds are rich in protein and fibre, which can help keep you full and satisfied, potentially aiding in weight loss. However, they are also high in calories, so consuming them in moderation is important.

Can I eat almonds and peanuts every day?

Eating a small amount of nuts daily can be part of a healthy diet. Remember that they are calorie-dense, so portion control is important.

Are almonds or peanuts more allergenic?

Peanut allergies are more common and typically more severe than almond allergies. However, individuals can be allergic to any nut. Always consult with a healthcare provider if you have concerns about food allergies.

Are peanuts or almonds more environmentally friendly?

Generally speaking, peanuts require less water than almonds, particularly those grown in drought-prone regions like California. However, other factors, like transportation and packaging, also contribute to a food’s environmental footprint.

Can I substitute peanuts for almonds in recipes?

Yes, in most recipes, peanuts and almonds can be used interchangeably. The final product may have a slightly different flavour or texture, as the two nuts have distinct tastes and crunch levels.

Which nut is better for heart health?

Both almonds and peanuts are rich in heart-healthy unsaturated fats. Almonds contain more monounsaturated fats, while peanuts contain more polyunsaturated fats. Both types of fats can help reduce “bad” LDL cholesterol levels and increase “good” HDL cholesterol when eaten in moderation and used to replace saturated or trans fats in your diet.

Which is cheaper, peanuts or almonds?

Generally, peanuts are less expensive than almonds, though prices can vary depending on where you live, the brand, and whether the nuts are organic, salted, etc.

Which nut is better for diabetics?

Both nuts have a low glycemic index so they won’t cause a large spike in blood sugar levels. Almonds, however, are slightly lower in carbohydrates, which might make them a little better choice for individuals with diabetes. As always, people with diabetes need to consult a healthcare provider or dietitian to discuss their dietary needs.

Can I eat peanuts or almonds if I have a nut allergy?

If you have a known nut allergy, it’s important to avoid the nut you’re allergic to. Some people may be allergic to peanuts but not almonds, or vice versa. However, some people may be allergic to both. It’s crucial to consult with an allergist to understand your allergies.

Remember, while general advice can be helpful, individual health needs vary. Always consult with a healthcare provider for advice tailored to your specific circumstances.

Peanut vs Almonds
Peanut vs Almonds


In the grand showdown of almonds vs peanuts, it’s a pretty even match. Both nuts are nutrient-dense and provide significant health benefits. Almonds might take a slight lead if you’re after calcium and vitamin E, while peanuts may edge out if you’re looking for more protein and folate.

However, it’s important to remember that variety is key to a healthy diet. Including different types of nuts in your diet will ensure you get a wide range of nutrients. So whether you prefer almonds, peanuts, or any other type of nut, rest assured that you’re making a nutritious choice. Remember to keep portion sizes in check, as nuts are also high in calories. Enjoy them in moderation as part of a balanced diet.

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