Peanut vs. Almonds — In-Depth Nutrition Comparison

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How are peanuts and almonds different?

Peanuts are richer in vitamin B3, folate, vitamin B1, vitamin B5, and vitamin B6, while almonds are higher in vitamin E, vitamin B2, magnesium, calcium, and fiber.
Almonds cover your daily need for vitamin E, 115% more than peanuts.
Peanuts contain 5 times more folate than almonds. Peanuts contain 240µg of folate, while almonds contain 44µg.
Peanuts have a higher glycemic index (13) than almonds (0).

Peanuts, all types, raw and Nuts, almonds 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.

Peanut

Almonds

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

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%

~equal in Potassium ~733mg

~equal in Copper ~1.031mg

~equal in Zinc ~3.12mg

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.

Peanut

Almonds

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%

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

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