Peanuts vs. Almonds

Nutrition comparison of Peanuts and Almonds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of peanuts versus almonds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in peanuts and almonds:

  • Both almonds and peanuts are high in calcium, calories, dietary fiber, potassium and protein.
  • Almond has more riboflavin, however, peanut contains more niacin, pantothenic acid, Vitamin B6 and folate.
  • Almond is an excellent source of Vitamin E and iron.
Detailed nutritional comparison of peanuts and almonds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.


Image of Peanuts src
Image of Almonds src

Here's an infographic summarizing the nutritional differences between peanuts and almonds. marks particularly rich nutrients.


Calories and Carbs

calories

Both almonds and peanuts are high in calories. Almond is very similar to almond for calories - almond has 579 calories per 100 grams and peanut has 587 calories.

For macronutrient ratios, peanuts is similar to almonds for protein, carbs and fat. Peanuts has a macronutrient ratio of 16:13:71 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Peanuts Almonds
Protein 16% 14%
Carbohydrates 13% 14%
Fat 71% 73%
Alcohol ~ ~

carbohydrates

Almonds and peanuts contain similar amounts carbs - almond has 21.6g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.

dietary fiber

Both almonds and peanuts are high in dietary fiber. Almond has 49% more dietary fiber than peanut - almond has 12.5g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.

sugar

Almonds and peanuts contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and peanut has 4.9g of sugar.



Protein

protein

Both almonds and peanuts are high in protein. Peanut has 15% more protein than almond - almond has 21.2g of protein per 100 grams and peanut has 24.4g of protein.

Fat

saturated fat

Peanut is high in saturated fat and almond has 51% less saturated fat than peanut - almond has 3.8g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.

trans fat

Both almonds and peanuts are low in trans fat - almond has 0.02g of trans fat per 100 grams and peanut has 0.03g of trans fat.

Vitamins

Vitamin A

Almonds and peanuts contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and peanut does not contain significant amounts.

Vitamin E

Almond is an excellent source of Vitamin E and it has 420% more Vitamin E than peanut - almond has 25.6mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.

The B Vitamins

Almond has more riboflavin, however, peanut contains more niacin, pantothenic acid, Vitamin B6 and folate. Both peanuts and almonds contain significant amounts of thiamin.

Peanuts Almonds
Thiamin 0.152 MG 0.205 MG
Riboflavin 0.197 MG 1.138 MG
Niacin 14.355 MG 3.618 MG
Pantothenic acid 1.011 MG 0.471 MG
Vitamin B6 0.466 MG 0.137 MG
Folate 97 UG 44 UG

Minerals

calcium

Both almonds and peanuts are high in calcium. Almond has 364% more calcium than peanut - almond has 269mg of calcium per 100 grams and peanut has 58mg of calcium.

iron

Almond is an excellent source of iron and it has 135% more iron than peanut - almond has 3.7mg of iron per 100 grams and peanut has 1.6mg of iron.

potassium

Both almonds and peanuts are high in potassium. Almond has 16% more potassium than peanut - almond has 733mg of potassium per 100 grams and peanut has 634mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, peanut has more alpha linoleic acid (ALA) than almond per 100 grams.

Peanuts Almonds
alpha linoleic acid 0.026 G 0.003 G
Total 0.026 G 0.003 G

omega 6s

Comparing omega-6 fatty acids, both peanuts and almonds contain significant amounts of linoleic acid.

Peanuts Almonds
other omega 6 0.004 G 0.002 G
linoleic acid 9.715 G 12.324 G
Total 9.719 G 12.326 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Peanuts (Peanuts, all types, dry-roasted, without salt) and Almonds (Nuts, almonds) .

Peanuts g

()
Daily Values (%)

Almonds g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


Compare Food