Walnut vs. Peanut — Health Impact and Nutrition Comparison

Calories

One hundred grams of walnuts contain 654 calories, while peanuts have fewer calories, containing 567 in a 100g serving. So both of these nut types are very high in calories.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Research has identified numerous compounds in peanuts and their skins that may have added health benefits beyond basic nutrition (2).

Peanuts have been touted as a functional food with numerous functional components like Coenzyme Q10, which protects the heart during a period of lack of oxygen, for example, high altitudes and clogged arteries, in short hypoxia (2).

Peanut products, such as raw butter and oil, are more beneficial to heart health when compared to low-fat diets (2).

The high monounsaturated fat peanut diet has been studied to lower total body cholesterol by 11% and "bad" low-density lipoprotein by 14%. In contrast, "good" high-density lipoprotein was maintained with a reduction in triglycerides (2).

There is strong evidence supporting an association between monounsaturated fat, as well as overall nut intake, and a reduction in the risk of coronary heart disease (2).

Walnuts have been shown to decrease low-density lipoprotein cholesterol and diastolic blood pressure, two major risk factors for cardiovascular disease (6).

The effect of walnuts on multiple cardiovascular disease targets over relatively short periods of time supports recommendations for their inclusion in a heart-healthy diet (6).

Peanuts are important to be added to our diets, in moderation, for lower risks of cardiovascular diseases.

Walnuts are also as important and have numerous positive health impacts on the cardiovascular system. Consumption of walnuts is also linked with decreased risks of cardiovascular diseases (5).

Brain Health

Walnuts contain several components that have antioxidant and anti-inflammatory effects (11).

Animal and human studies suggest that supplementation with walnuts in the diet may improve cognition and reduce the risk and progression of mild cognitive impairment and Alzheimer's disease (7).

Diabetes

The American Diabetes Association ranks peanuts and other nuts as diabetes superfoods. Peanuts make this list because they contain magnesium, fiber, and heart-healthy oils and do not overly affect your blood glucose (2).

Walnut consumers showed a lower risk for diabetes compared with non-nut consumers based on self-report, as well as fasting blood glucose levels (8).

Cancer

Unsaturated fats, certain vitamins and minerals, and bioactive components have been shown to have cancer-preventive effects, which are all packaged into a peanut kernel (2).

In particular, the phytosterols in peanuts that have been studied in regard to cancer have been reported to reduce prostate tumor growth by over 40% and cut the occurrences of cancer spreading to other parts of the body by almost 50% (2).

Researchers have identified biochemicals found in walnuts that have cancer-prevention properties. Walnuts are an example of foods that contain many components that have individually been found to be beneficial against cancer. Walnuts are an exceptional plant-based source of 18-carbon α-linolenic acid (10).