Peanut v/s Almonds: Which One Is More Beneficial?



Published on: 24-Feb-2023


10 min read


Updated on : 30-Nov-2023




Harsimran Kaur


Peanut v/s Almonds: Which One Is More Beneficial?

Peanut v/s Almonds: Which One Is More Beneficial?

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Is almond more beneficial? Or peanuts? Or both? Are you confused between them and their advantages to your heart health?

"Consuming 1.5 ounces of nuts daily can lower your risk of heart disease." Yes, it is true for peanuts and almonds, even though they offer different quantities of vitamins and minerals and cardiovascular advantages. These nuts are also known for their beneficial weight loss qualities.

Peanuts and almonds are two of the most nutritious natural foods available in your home. But, if you had to pick just one, which is the best option? Where peanuts are rich in vitamin B, almonds are high in vitamin E and minerals. They both have their own nutritional and health benefits that we will discuss in this blog.

Table Of Contents

1. An Overview Of Almonds And Peanuts

2. Nutritional Value: Peanuts v/s Almonds

3. Health Benefits Of Peanuts v/s Almonds

4. Peanuts v/s Almonds: A Healthier Option

5. Dietitian’s Recommendations

6. The Final Say

7. FAQs

An Overview Of Almonds And Peanuts


Almonds are the edible seeds of the Princes Dulcis tree, often known as the Almond tree. The almond fruit is a drupe with an outer hull and a hard shell containing the embryo. Here, you remove the hard layer to reveal the seed. 

Although almonds are native to the Middle East, the United States is now the leading producer of this nut.


Peanuts or groundnuts are the seeds of leguminous plants in the Fabaceae family, classified as oilseeds due to their high oil content. They grow underground, unlike the other nuts.

Peanuts have a comparable flavour and nutritional profile to other nuts like almonds and walnuts. They are grown in large quantities in India, China, and the United States.

Nutritional Value: Peanuts v/s Almonds

The nutritional content of 100 g of peanuts and almonds is as follows to help you decide which one to take when for benefits:  


  • Calories- 665 Kcal
  • Protein- 20.8 gms         
  • Fat- 58.9 gms
  • Carbohydrate- 10.5 gms
  • Calcium- 230 mg
  • Iron- 5.1 mg
  • Phosphorus- 490 mg     
  • Magnesium- 373 mg
  • Copper- 0.97 mg
  • Manganese- 1.88 mg
  • Potassium- 742 mg
  • Vitamin E- 26 mg
  • Vitamin B1- 0.24 mg
  • Vitamin B2- 0.57 mg
  • Niacin B3- 4.4 mg


  • Calories- 567 KCal
  • Protein- 25.3 gms
  • Fat- 40.1 gms
  • Carbohydrate- 26.1 gms
  • Calcium- 90 mg
  • Iron- 2.5 mg
  • Phosphorus- 350 mg
  • Magnesium- 212 mg
  • Copper- 0.90 mg
  • Manganese- 1.10 mg
  • Potassium- 727 mg
  • Carotene- 37 ug
  • Vitamin E- 8.33 mg
  • Vitamin B1- 0.90 mg
  • Vitamin B2- 0.13 mg
  • Niacin B3- 19.9 mg

Health Benefits Of Peanuts v/s Almonds

Health Benefits Of Peanut v/s Almonds

Peanuts and almonds are beneficial for our health, and we must include them in our diets because of the following reasons:

1. Prevents Diabetes

Both peanuts and almonds have a low glycemic index and are high in fibre and healthy fats. Women consuming more nuts and peanut butter have less chance of developing medical conditions like type 2 diabetes.

Peanuts as an evening snack improve glucose levels in people with prediabetes. According to research, adults with type 2 diabetes should include peanuts in the diet to increase the diet's cardioprotective characteristics and decrease body weight.

On the other hand, almonds in a healthy diet reduce the risk of cardiovascular disease in people with type 2 diabetes by improving adiposity, glycemic control, and lipid profile, as per studies.

2. Improves Heart Health

Consistent and long-term consumption of nuts leads to fewer incidents of coronary heart disease. Eating peanuts instead of peanut butter also reduces the risk of stroke.

You can include peanuts, peanut oil, and peanut butter, all in a monounsaturated fatty acid-rich cholesterol-lowering diet. It is the most preferred diet over a low-fat diet as it is more beneficial to cardiovascular risk factors. They are also beneficial in lowering LDL cholesterol levels.

According to research, daily consumption of almonds can prevent cardiovascular disease in the short and long term. They help to lower blood levels of low-density lipoproteins or bad cholesterol while increasing levels of high-density lipoproteins or good cholesterol.

3. Prevents Cancer

Eating nuts helps lower cancer risk by triggering apoptosis and reducing cell growth. 

As peanuts are rich in phytochemicals, you must include them in your diet for their anti-cancerous properties. Eating them may also reduce the risk of colon and colorectal cancers and oesophagal, gastric, pancreatic, and breast cancer.

Almonds have cancer-preventive properties against breast, colon, colorectal, endometrial, and pancreatic cancers. So, they are also vital for your health.

Peanuts v/s Almonds: A Healthier Option

By now, you must have realised that almonds and peanuts are equally beneficial for our health. But which is a better option, judge based on the following points:

1. Almonds and peanuts contain vitamins B and E at varying levels. If you need to increase your antioxidant vitamin E consumption, eat extra almonds, which provide 45 per cent of your daily dose in only one ounce. 

2. Where one ounce of peanuts contains 10% of your recommended daily amount of folate and around 24% of your RDA of niacin, almonds have fewer of these beneficial vitamins.

3. Though both of these nuts are magnesium-rich, almonds have a slightly higher magnesium level.

4. Almonds have twice the iron and five times the calcium of peanuts. But they have the same amount of zinc.

Choose the nut per your requirement, or add both to your everyday diet for different benefits.

Dietitian’s Recommendations

Both almonds and peanuts are high in vitamins and minerals and have an identical amount of micronutrients. Though peanuts are rich in vitamin B, almonds are rich in vitamin E and minerals in general. 

Peanuts and almonds are equally vital for our health, and we should add the two to our diets.

- Dietitian Lavina Chauhan

The Final Say

Almonds and peanuts are both nutritious nuts. They provide various health advantages to us. Although most people believe almonds are healthier than peanuts, no scientific evidence supports this claim. 

Peanuts and almonds are equally rich in plant proteins, dietary fibre, micronutrients including copper and magnesium, plant sterols, and phytochemicals. And we must include them alternatively in our daily routine.


1. Are peanuts high in fat than almonds?

Almonds and peanuts have the same amount of total fat, but almonds contain less saturated fat, making them a healthier option.

2. Are roasted peanuts healthy?

Both raw and roasted nuts are good as they provide various health benefits. They have almost similar amounts of calories, protein, carbs and fibre.

3. Can we eat almonds daily?

Yes, almonds are full of nutrients and exceptionally healthy for daily consumption. 

4. Can we eat peanuts daily? 

Yes, we can eat peanuts daily as they are highly nutritious and has many health benefits.

About ToneOp

ToneOp is a platform dedicated to improving and maintaining your good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers. 

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