Almond vs. Peanut — Health Impact and Nutrition Comparison
Summary
Almonds are higher in calories, fats, and carbs, while peanuts contain more protein. The high amount of fats and carbs found in almonds is primarily due to the dietary fiber and monounsaturated fat content.
Almonds are also richer in vitamin A, vitamin E, and vitamin B2, as well as calcium, magnesium, and phosphorus. Almonds are lower in sodium.
Peanuts, on the other hand, contain higher levels of most B group vitamins, as well as iron and copper.
Almonds also have a lower glycemic index.
Overall, peanuts and almonds are full of beneficial nutrients and health impacts.
Table of contents
Introduction
Peanuts and almonds are two of the healthiest natural snacks to be found. But if you had to choose only one - which would be the better choice?
In this article, we will look into this question by comparing almonds’ and peanuts’ nutritional composition and health impact, as well as other aspects.
Classification
From a botanical point of view, neither peanuts nor almonds are true nuts. They are, however, used as nuts in the kitchen, which is why they are referred to as culinary nuts.
Peanuts (Arachis hypogaea) are the seeds of legume crops belonging to the Arachis genus and Fabaceae family. Peanuts are also known as groundnut, monkey nut, earthnut goober, and pindar.
Almonds (Prunus dulcis) are the seeds of a tree that belongs to the Amygdalus subgenus of the Prunus genus and the Rosaceae family. Almonds share this genus with numerous fruits, such as peaches, apricots, plums, cherries, and nectarines.
Appearance
The differences in the appearances of these two nuts are easy to recognize. Peanuts are round or oval seeds found in oblong pods with rounded ends. The pods are usually light brown or beige, while the seeds can appear in shades of red or dark purple as well.
Almonds are singular seeds within flat, slightly porous, and beige pods. They are milky white fruits enclosed in a brown cover.
Taste and Use
Peanuts and almonds can be fairly similar in taste. However, due to a compound found in almonds called amygdalin, they can often taste more bitter.
As culinary nuts, they are used in similar ways - as snacks or as ingredients in pastries and meals. These nuts can also be used for the production of various products, such as flour, oil, butter, and milk.
Almond is one of the main ingredients in the making of marzipan, and it’s also commonly used in the production of nougat.
Varieties
The variety or cultivar of a given food defines its major characteristics, such as appearance, taste, nutritional values, and, therefore, its usage.
Peanuts and almonds both have dozens of distinct cultivars. The most commonly used varieties of peanuts are Runner, Virginia, Spanish, and Valencia. The Runner is the most widely used peanut variety in the United States, while Virginia is often sold and used as a snack due to its large size. Spanish is the variety commonly used to produce sweets, as they are smaller in size.
The most significant varieties of almonds are Nonpareil, Sonora, Aldrich, Winters, and Carmel. As the name suggests, the Nonpareil almond is the most widely used variety due to its thin shells that can be easily removed to reveal the seed without blemishes.
Nutrition
The nutritional compositions below are presented for raw almonds and peanuts of all types.
Macronutrients and Calories
Both almonds and peanuts are incredibly well-packed in nutrients. However, between the two, almonds are denser in nutrients, as they contain only 4% water, whereas peanuts consist of 6.5% water.
The average serving size for almonds and peanuts is the same, equal to one ounce or 28.35g.
Calories
Almonds and peanuts are both high-calorie foods.
The more nutrient-dense almonds are naturally slightly higher in calories. One hundred-gram serving of almonds contains 579 calories, while the same serving size of peanuts has 567 calories.
Protein and Fats
Peanuts are richer in proteins. Both contain high levels of all essential amino acids; however, peanuts are richer in all of them.
Methionine and lysine are two essential amino acids that almonds are sparse in. On the other hand, peanuts are ample in both methionine and lysine.
These nuts have a very similar level of fats. Almonds contain a little more fat due to the high content of monounsaturated fatty acids. Peanuts, on the other hand, are richer in both saturated and polyunsaturated fats.
Peanuts and almonds naturally contain no cholesterol.
Carbohydrates
Almonds contain a significantly higher level of carbohydrates due to their dietary fiber content. Peanuts are slightly higher in sugars.
The main carbohydrates found in almonds, besides dietary fiber, are sucrose and starch. They also contain smaller amounts of glucose, fructose, galactose, and maltose.
Vitamins
Peanuts are richer in most B-group vitamins, including vitamins B1, B3, B5, B6, and the folate form of vitamin B9.
Almonds, on the other hand, are higher in vitamin B2 and vitamin E. Almonds also contain vitamin A, which peanuts lack completely.
Almonds and peanuts are both absent in vitamin C, vitamin D, vitamin K, and vitamin B12.
Vitamin Comparison
Minerals
Almonds are overall a little richer in minerals. Almonds contain higher levels of calcium, magnesium, phosphorus, potassium, and manganese. Almonds are also lower in sodium.
Instead, peanuts are richer in iron, copper, and selenium.
Peanuts and almonds contain very similar amounts of zinc and choline.
Mineral Comparison
Glycemic Index
Like most nuts, peanuts and almonds have very low glycemic indices.
According to The International Tables of Glycemic Indices, the glycemic index of crushed peanuts from South Africa is 7±4. At the same time, peanuts from Canada have been calculated to have a glycemic index that falls in the range of 13±6, while peanuts from Mexico have a glycemic index of 23 (1).
The glycemic index of almonds is lower as they are richer in dietary fiber and contain fewer sugars. The International Journal of Medical Research has put the glycemic index of almonds at 0 (2).
Acidity
The acidity of peanuts and almonds is not so different.
Depending on the cooking method, the acidity of peanuts can vary. Raw peanuts have a nearly neutral pH of 6.9, while the pH of roasted peanuts is more acidic, equal to 6.3 (3).
In contrast, the pH value of both raw and roasted almonds is the same, equal to 7 (3). The acidity of almonds is more neutral compared to peanuts.
An alternative way of measuring the acidity of foods is the potential renal acid load or the PRAL. The PRAL value demonstrates the capacity of the food to produce bases or acids inside the organism.
The PRAL values for peanuts and almonds have been calculated to be 6.2 and 2.3, respectively. The higher this number is, the more acidic the food is.
Weight Loss & Diets
Peanuts and almonds are very high in calories. However, this does not necessarily exclude them from weight loss diets, as they’re rich in proteins, dietary fiber, and healthy fats.
Between these two nuts, peanuts are the better choice for a low-calorie, low-carb, and a low fats diet.
Both peanuts and almonds are good sources of monounsaturated fatty acids. Studies have found that the inclusion of foods rich in these fats, peanuts, in particular, may have beneficial effects on calorie-reduced weight loss diets (4).
Research has demonstrated that nuts can be included in weight loss diets as a good source of various nutrients without posing a risk for weight gain (5).
In one study, a balanced, low-calorie diet enriched with almonds led to greater weight loss and an overall decreased risk of cardiovascular disease when compared to a balanced, low-calorie diet without nuts (6).
A low-calorie, almond-enriched diet also demonstrated improved long-term weight loss results (7).
Health Impact
Health Benefits
We discussed previously which valuable nutrients peanuts and almonds contain. In this section, we will look at what beneficial roles these nutrients play for our health.
Cardiovascular Health
Consistent and prolonged consumption of nuts has been studied to lead to a decreased risk of coronary heart disease. Peanut, but not peanut butter, intake has also been associated with an inverse risk of stroke (8).
Peanuts, peanut oil, and peanut butter can all be a part of a cholesterol-lowering diet high in monounsaturated fatty acids. This diet is preferred over a low-fat diet as it has a more favorable effect on cardiovascular risk factors (9).
Studies have concluded that a daily intake of almonds can potentially prevent cardiovascular disease in both the short and the long term (10).
The addition of almonds to a diet may reduce blood levels of low-density lipoproteins (also known as “bad” cholesterol) while maintaining high-density lipoprotein (also known as “good” cholesterol) levels (11). Peanuts can also reduce levels of low-density lipoproteins (12).
Diabetes
Peanuts and almonds are both very low glycemic index foods, rich in fiber and healthy fats.
Higher consumption of nuts and peanut butter has been associated with a lowered risk of type 2 diabetes in women (13).
The consumption of peanuts as an evening snack has been researched to improve glucose levels in individuals with prediabetes (14).
Research has indicated that the daily inclusion of peanuts in the diet of an adult with type 2 diabetes improves the cardioprotective properties of the diet and reduces body weight (15).
Studies have found that the inclusion of almonds into a healthy diet has beneficial effects on obesity, glycemic control, and lipid profile, reducing the risk of cardiovascular disease in individuals with type 2 diabetes (16, 17).
Cancer
Nut consumption has been researched to reduce the risk of cancer overall by inducing apoptosis and inhibiting cell proliferation (18).
Peanuts are high in beneficial phytochemicals, such as phytosterols and resveratrol, which give peanuts their anti-cancer qualities. Peanut consumption can decrease the risk of colon and colorectal, esophageal, gastric, pancreatic, and breast cancers (19, 20).
Almonds have been researched to have cancer-preventive effects against breast, colon and colorectal, endometrial, and pancreatic cancers (21, 22, 23).
Downsides and Risks
Allergic Reactions
Peanut allergy is one of the most commonly occurring allergies. Like all food allergies, peanut allergy can cause nausea and vomiting, diarrhea and stomach cramps, difficulty breathing, coughing, swelling, and sometimes even anaphylactic shock. Peanut allergy does not have a cross-reaction with other legumes or nuts and can be outgrown (24).
Almond allergy is quite rare. It manifests with all the same symptoms as a peanut allergy. Almond allergy can have cross-reactivity with cashew, pistachio, pecan, and walnut (25).
Aflatoxins and Cancer Risk
Aflatoxins are a family of toxins produced by fungi. Aflatoxins can be found on certain diseased agricultural crops. High consumption of this toxin can significantly increase the risk of liver cancer.
In order to avoid aflatoxin exposure, the production of nuts has to be regulated, and moldy, discolored, or shriveled nuts should be discarded (26).
References
- https://academic.oup.com/ajcn/article/114/5/1625/6320814
- https://www.ijmrhs.com/medical-research/dry-fruits-and-diabetes-mellitus.pdf
- http://www.nphsystem.guide/nut_seed_values.htm
- https://academic.oup.com/ajcn/article/79/2/204/4690082?login=true
- https://academic.oup.com/jn/article/138/9/1741S/4750849
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4116579/
- https://pubmed.ncbi.nlm.nih.gov/14574348/
- Eating Regular Variety of Nuts Associated With Lower Risk of Heart Disease
- https://pubmed.ncbi.nlm.nih.gov/10584045/
- https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-020-08642-4
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946253/
- https://www.tandfonline.com/doi/abs/10.1080/10408398.2018.1558395?journalCode=bfsn20
- https://pubmed.ncbi.nlm.nih.gov/12444862/
- https://academic.oup.com/cdn/article/4/Supplement_2/1143/5844417
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3902416/
- https://pubmed.ncbi.nlm.nih.gov/20580779/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5333560/
- https://academic.oup.com/jnci/article/106/9/dju238/913017
- https://peanut-institute.com/nutrition-research/disease-prevention/cancer/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5573026/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5840774/
- https://www.aicr.org/resources/blog/nuts-for-cancer-prevention-health-benefits-and-hype/
- https://pubmed.ncbi.nlm.nih.gov/26183374/
- https://www.foodallergy.org/living-food-allergies/food-allergy-essentials/common-allergens/peanut
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266711/
- https://www.cancer.gov/about-cancer/causes-prevention/risk/substances/aflatoxins
Infographic
Macronutrient Comparison
Fat Type Comparison
Comparison summary table
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 9.05g | 7.63g |
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| Protein | 21.15g | 25.8g |
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| Fats | 49.93g | 49.24g |
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| Carbs | 21.55g | 16.13g |
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| Calories | 579kcal | 567kcal |
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| Starch | 0.72g |
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| Fructose | 0.11g |
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| Sugar | 4.35g | 4.72g |
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| Fiber | 12.5g | 8.5g |
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| Calcium | 269mg | 92mg |
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| Iron | 3.71mg | 4.58mg |
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| Magnesium | 270mg | 168mg |
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| Phosphorus | 481mg | 376mg |
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| Potassium | 733mg | 705mg |
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| Sodium | 1mg | 18mg |
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| Zinc | 3.12mg | 3.27mg |
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| Copper | 1.031mg | 1.144mg |
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| Manganese | 2.179mg | 1.934mg |
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| Selenium | 4.1µg | 7.2µg |
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| Vitamin A | 2IU | 0IU |
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| Vitamin E | 25.63mg | 8.33mg |
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| Vitamin B1 | 0.205mg | 0.64mg |
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| Vitamin B2 | 1.138mg | 0.135mg |
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| Vitamin B3 | 3.618mg | 12.066mg |
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| Vitamin B5 | 0.471mg | 1.767mg |
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| Vitamin B6 | 0.137mg | 0.348mg |
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| Folate | 44µg | 240µg |
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| Tryptophan | 0.211mg | 0.25mg |
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| Threonine | 0.601mg | 0.883mg |
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| Isoleucine | 0.751mg | 0.907mg |
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| Leucine | 1.473mg | 1.672mg |
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| Lysine | 0.568mg | 0.926mg |
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| Methionine | 0.157mg | 0.317mg |
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| Phenylalanine | 1.132mg | 1.377mg |
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| Valine | 0.855mg | 1.082mg |
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| Histidine | 0.539mg | 0.652mg |
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| Trans Fat | 0.015g | 0g |
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| Saturated Fat | 3.802g | 6.279g |
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| Monounsaturated Fat | 31.551g | 24.426g |
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| Polyunsaturated fat | 12.329g | 15.558g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 12.32g |
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| Omega-3 - ALA | 0.003g |
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Which food is preferable for your diet?
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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People also compare
Vitamins & Minerals Daily Need Coverage Score
Comparison summary
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.
- Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
- Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.