Almonds vs. Peanut — In-Depth Nutrition Comparison

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How are almonds and peanuts different?

Almonds are richer in vitamin E, vitamin B2, magnesium, calcium, and fiber, while peanuts are higher in vitamin B3, folate, vitamin B1, vitamin B5, and vitamin B6.
Almonds cover your daily need for vitamin E, 115% more than peanuts.
Almonds contain 8 times more vitamin B2 than peanuts. Almonds contain 1.138mg of vitamin B2, while peanuts contain 0.135mg.
Peanuts have a higher glycemic index (13) than almonds (0).

Nuts, almonds and Peanuts, all types, raw types were used in this article.

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Almonds

Peanut

Contains more MagnesiumMagnesium	+60.7%
Contains more CalciumCalcium	+192.4%
Contains more PhosphorusPhosphorus	+27.9%
Contains less SodiumSodium	-94.4%
Contains more ManganeseManganese	+12.7%

Contains more IronIron	+23.5%
Contains more CopperCopper	+11%
Contains more SeleniumSelenium	+75.6%

~equal in Potassium ~705mg

~equal in Zinc ~3.27mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Almonds

Peanut

Contains more Vitamin EVitamin E	+207.7%
Contains more Vitamin B2Vitamin B2	+743%

Contains more Vitamin B1Vitamin B1	+212.2%
Contains more Vitamin B3Vitamin B3	+233.5%
Contains more Vitamin B5Vitamin B5	+275.2%
Contains more Vitamin B6Vitamin B6	+154%
Contains more FolateFolate	+445.5%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	25.63mg	8.33mg	115%
Vitamin B2	1.138mg	0.135mg	77%
Vitamin B3	3.618mg	12.066mg	53%
Folate	44µg	240µg	49%
Vitamin B1	0.205mg	0.64mg	36%
Vitamin B5	0.471mg	1.767mg	26%
Magnesium	270mg	168mg	24%
Polyunsaturated fat	12.329g	15.558g	22%
Calcium	269mg	92mg	18%
Monounsaturated fat	31.551g	24.426g	18%
Fiber	12.5g	8.5g	16%
Vitamin B6	0.137mg	0.348mg	16%
Phosphorus	481mg	376mg	15%
Copper	1.031mg	1.144mg	13%
Iron	3.71mg	4.58mg	11%
Manganese	2.179mg	1.934mg	11%
Saturated fat	3.802g	6.279g	11%
Protein	21.15g	25.8g	9%
Selenium	4.1µg	7.2µg	6%
Carbs	21.55g	16.13g	2%
Calories	579kcal	567kcal	1%
Fats	49.93g	49.24g	1%
Potassium	733mg	705mg	1%
Zinc	3.12mg	3.27mg	1%
Sodium	1mg	18mg	1%
Protein per 100 calories	3.7g	4.6g	N/A
Calories per 10 g protein	274kcal	220kcal	N/A
Weight per 100 calories	17g	18g	N/A
Unsaturated / Saturated Fat ratio	12	6.4	N/A
Net carbs	9.05g	7.63g	N/A
Sugar	4.35g	4.72g	N/A
Starch	0.72g		0%
Trans fat	0.015g	0g	N/A
Choline	52.1mg	52.5mg	0%
Tryptophan	0.211mg	0.25mg	0%
Threonine	0.601mg	0.883mg	0%
Isoleucine	0.751mg	0.907mg	0%
Leucine	1.473mg	1.672mg	0%
Lysine	0.568mg	0.926mg	0%
Methionine	0.157mg	0.317mg	0%
Phenylalanine	1.132mg	1.377mg	0%
Valine	0.855mg	1.082mg	0%
Histidine	0.539mg	0.652mg	0%
Fructose	0.11g		0%
Omega-3 - ALA	0.003g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A
Omega-6 - Linoleic acid	12.32g		N/A