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Almonds Vs Peanuts - Which One Is More Healthy?

Written and reviewed by
Master of Science (Diabetics & Food Services Management)
Dietitian/Nutritionist, Bangalore  •  18years experience
Almonds Vs Peanuts - Which One Is More Healthy?

Do you know that eating just 1.5 ounces of nuts a day can reduce your chance of getting heart disease? Almonds and peanuts can both protect your heart and do much more for you to live healthy for long life. But, which one is better for you- Almonds or Peanuts? Let’s explore, shall we?

Nutrition Value of Almonds & PeanutsBoth almonds and peanuts are storehouses of healthy vitamins and minerals and they both contain equal quantities of micronutrients. One ounce serving of dry roasted almonds has 170 calories, 6 gm of protein, and 3 gm of fiber. The same amount of peanuts contains 166 calories, about 7 gm of protein and 2 gm of fibre. But, it’s also known that peanuts have more B vitamins, but almonds are a better choice for vitamin E and minerals in general.

Healthy Fats in Almonds & Peanuts: Peanuts and almonds content equal amounts of fats -Almonds have 15 gm and peanuts contain 14 gm of total fat in a one-ounce serving. This fat is mostly the heart-healthy unsaturated fats that lower your risk of cardiovascular disease by reducing cholesterol levels in your blood and fighting inflammation. Experts suggest that you should have 20 - 35 percent of your daily calories from fats, with as much as possible coming from unsaturated fat for a healthy heart.

Which nut is Better - Almonds Or Peanuts?

  1. Almonds and peanuts contain the same vitamins like B and E, but in different amounts. You should eat more almonds if you need to boost your intake of antioxidant vitamin E as they have 45 percent of your recommended daily allowance in just a one-ounce serving.
  2. On the other hand, peanuts are better sources of B vitamins like folate and niacin.
  3. Just one ounce serving of peanuts can give you 10 percent of your recommended daily allowance of folate and about 24 percent of the RDA of niacin. Almonds have less of these healthy vitamins.
  4. The magnesium content in both is there in good amount, but almonds contain marginally more magnesium.
  5. Almonds have two times more iron and five times more calcium than peanuts, though they both have the same amount of zinc.

So, the verdict is in favor of almonds, as they are better nutritionally than peanuts as they contain more iron, calcium, magnesium and healthy fats. If you wish to discuss about any specific problem, you can consult a Dietitian/Nutritionist.


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