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Peanut vs Almond - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Almond
Almond is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 4)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 2.477g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 17mg)
Which food contains less Sugars?
Almond
Almond contains less Sugars (difference - 0.37g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Peanut Almond
Lower in price ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Sugars ok
Rich in vitamins Equal
Rich in minerals Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Peanut Almond
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
47
Peanut
59
Almond
Mineral Summary Score
80
Peanut
96
Almond

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Peanut
3
:
5
Almond
Contains more Iron +23.5%
Contains more Copper +11%
Contains more Calcium +192.4%
Contains more Magnesium +60.7%
Contains more Phosphorus +27.9%
Contains less Sodium -94.4%
Equal in Potassium - 733
Equal in Copper - 1.031
Equal in Zinc - 3.12
Contains more Iron +23.5%
Contains more Copper +11%
Contains more Calcium +192.4%
Contains more Magnesium +60.7%
Contains more Phosphorus +27.9%
Contains less Sodium -94.4%
Equal in Potassium - 733
Equal in Copper - 1.031
Equal in Zinc - 3.12

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Peanut
4
:
3
Almond
Contains more Vitamin B1 +212.2%
Contains more Vitamin B3 +233.5%
Contains more Vitamin B5 +275.2%
Contains more Vitamin B6 +154%
Contains more Vitamin A +∞%
Contains more Vitamin E +207.7%
Contains more Vitamin B2 +743%
Contains more Vitamin B1 +212.2%
Contains more Vitamin B3 +233.5%
Contains more Vitamin B5 +275.2%
Contains more Vitamin B6 +154%
Contains more Vitamin A +∞%
Contains more Vitamin E +207.7%
Contains more Vitamin B2 +743%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
155%
Peanut
127%
Almond
Carbohydrates
16%
Peanut
22%
Almond
Fats
227%
Peanut
230%
Almond

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Peanut Almond Opinion
Calories 567 579 Almond
Protein 25.8 21.15 Peanut
Fats 49.24 49.93 Almond
Vitamin C 0 0
Carbs 16.13 21.55 Almond
Cholesterol 0 0
Vitamin D 0 0
Iron 4.58 3.71 Peanut
Calcium 92 269 Almond
Potassium 705 733 Almond
Magnesium 168 270 Almond
Sugars 4.72 4.35 Peanut
Fiber 8.5 12.5 Almond
Copper 1.144 1.031 Peanut
Zinc 3.27 3.12 Peanut
Starch 0.72 Almond
Phosphorus 376 481 Almond
Sodium 18 1 Almond
Vitamin A 0 2 Almond
Vitamin E 8.33 25.63 Almond
Vitamin D 0 0
Vitamin B1 0.64 0.205 Peanut
Vitamin B2 0.135 1.138 Almond
Vitamin B3 12.066 3.618 Peanut
Vitamin B5 1.767 0.471 Peanut
Vitamin B6 0.348 0.137 Peanut
Vitamin B12 0 0
Vitamin K 0 0
Folic acid (B9) 0 0
Trans Fat 0 0.015 Peanut
Saturated Fat 6.279 3.802 Almond
Monounsaturated Fat 24.426 31.551 Almond
Polyunsaturated fat 15.558 12.329 Peanut
Tryptophan 0.25 0.211 Peanut
Threonine 0.883 0.601 Peanut
Isoleucine 0.907 0.751 Peanut
Leucine 1.672 1.473 Peanut
Lysine 0.926 0.568 Peanut
Methionine 0.317 0.157 Peanut
Phenylalanine 1.377 1.132 Peanut
Valine 1.082 0.855 Peanut
Histidine 0.652 0.539 Peanut
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.