Food comparison · IFCT 2017
Peanuts vs Almonds: nutrition per 100 g
Per 100 g, peanuts have more protein than almonds, 23.6 g against 18.4 g, fewer calories, 520 kcal against 609, and far more niacin, thiamine and folate, according to IFCT 2017. Almonds have more fibre, calcium, magnesium and about 5.8 times the vitamin E. Peanuts cost a fraction of almonds, which makes them India's most practical protein snack.
Peanuts and Almonds, nutrient by nutrient
Every nutrient IFCT 2017 reports for both, per 100 g of the edible portion. The last column names the side with more of it, which is not always the better side: more sodium or saturated fat is not an advantage.
| Nutrient | Peanuts | Almonds | More in |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 520 kcal | 609 kcal | Almonds |
| Protein | 23.6 g | 18.4 g | Peanuts |
| Carbohydrate (available) | 17.3 g | 3 g | Peanuts |
| Dietary fibre | 10.4 g | 13.1 g | Almonds |
| Free sugars | 4.4 g | 2.2 g | Peanuts |
| Total fat | 39.6 g | 58.5 g | Almonds |
| Water | 7 g | 4.4 g | Peanuts |
| Fats | |||
| Saturated fat | 8.14 g | 4.36 g | Peanuts |
| Monounsaturated fat | 18.34 g | 38.34 g | Almonds |
| Polyunsaturated fat | 11.58 g | 13.21 g | Almonds |
| Cholesterol | 0 mg | 0 mg | Same |
| Minerals | |||
| Calcium | 54 mg | 228 mg | Almonds |
| Iron | 3.44 mg | 4.59 mg | Almonds |
| Zinc | 3.18 mg | 3.5 mg | Almonds |
| Magnesium | 197 mg | 318 mg | Almonds |
| Phosphorus | 391 mg | 446 mg | Almonds |
| Potassium | 679 mg | 699 mg | Almonds |
| Sodium | 12 mg | 2 mg | Peanuts |
| Copper | 0.92 mg | 1.08 mg | Almonds |
| Selenium | 3.4 µg | 3.6 µg | Almonds |
| Vitamins | |||
| Thiamine (B1) | 0.57 mg | 0.15 mg | Peanuts |
| Riboflavin (B2) | 0.12 mg | 0.26 mg | Almonds |
| Niacin (B3) | 11.35 mg | 3.71 mg | Peanuts |
| Vitamin B6 | 0.23 mg | 0.09 mg | Peanuts |
| Folate (B9) | 91 µg | 36 µg | Peanuts |
| Vitamin E (alpha-tocopherol) | 4.26 mg | 24.88 mg | Almonds |
| Vitamin K1 | 2.5 µg | 8.4 µg | Almonds |
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad.
Cite this page
NNWA Nutrition and Wellness Academy. Peanuts vs Almonds: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/compare/peanuts-vs-almonds/
Protein, energy and fat
The humble groundnut beats the almond on protein. Peanuts have 23.6 g per 100 g, ranking 7th of 257 foods and 1st of the 14 nuts and seeds in IFCT 2017, against 18.4 g in almonds. That covers 44 per cent of a man's daily protein need against 34 per cent. Peanuts also have less fat, 39.6 g against 58.5 g, and so fewer calories, 520 kcal against 609 kcal.
The fat profile differs. Almond fat is mostly monounsaturated, 38.34 g per 100 g, about 2.1 times peanut's 18.34 g. Peanuts have more saturated fat, 8.14 g against 4.36 g. Peanuts carry more carbohydrate, 17.3 g against 3.0 g, while almonds have a little more fibre, 13.1 g against 10.4 g.
B vitamins favour peanuts
Peanuts are a remarkable source of niacin, 11.35 mg per 100 g, about 3.1 times the 3.71 mg in almonds, covering 63 per cent of a man's daily need and 81 per cent of a woman's. They also have 0.57 mg of thiamine against 0.15 mg, about 3.8 times as much, ranking 9th of 239 foods, and 91 micrograms of folate against 36. Vitamin B6 is higher in peanuts too. Almonds lead on riboflavin, 0.26 mg against 0.12 mg.
Minerals and vitamin E favour almonds
Almonds have 228 mg of calcium per 100 g, about 4.2 times the 54 mg in peanuts, and 318 mg of magnesium against 197 mg, covering 86 per cent of a woman's daily need. Almonds also edge ahead on iron, 4.59 mg against 3.44 mg, and on zinc, 3.5 mg against 3.18 mg. Potassium and phosphorus are close.
Vitamin E is almond's signature: 24.88 mg per 100 g, ranking 3rd of 242 foods, against 4.26 mg in peanuts. Peanuts are no slouch here either, ranking 8th of 242 foods, but almonds are in a different league. Vitamin E protects the body's fats from oxidation.
Chikki, chutney and soaked badam
Peanuts are everywhere in Indian food: Lonavala chikki, Maharashtrian shengdana chutney, peanut-studded poha and sabudana khichdi, Gujarati sing bhujia, Andhra palli chutney and boiled peanuts sold on beaches. Almonds are a costlier daily habit, soaked overnight or added to milk and mithai. Store peanuts dry and discard any that look mouldy or taste bitter, since damp storage can let harmful moulds grow. Both are common allergens; peanut allergy in particular can be severe.
Which one, for what
For protein on a budget, peanuts are the clear winner, giving more protein per 100 g and per rupee than almonds. For niacin, thiamine and folate, peanuts also lead. For calcium, magnesium, vitamin E and fibre, almonds are better. For weight control, peanuts have fewer calories per 100 g, but both are energy-dense, so a small handful is the right portion. For heart-conscious eating, almonds have less saturated fat. For diabetes planning, almonds have less carbohydrate, with portions agreed with a doctor. For taste and tradition, roasted peanuts and a few soaked almonds can share the same day.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about peanuts vs almonds
Do peanuts have more protein than almonds?
Yes. IFCT 2017 lists 23.6 g of protein per 100 g of peanuts and 18.4 g for almonds. Peanuts rank 1st of 14 nuts and seeds for protein, and they are much cheaper, which makes them a practical protein source for vegetarians.
Are peanuts as healthy as almonds?
In different ways. Peanuts have more protein, niacin, thiamine and folate and fewer calories. Almonds have more fibre, calcium, magnesium, vitamin E and monounsaturated fat. Both are nutritious in moderate, unsalted portions.
Are peanuts good for weight loss?
Peanuts have 520 kcal per 100 g, fewer than almonds at 609 kcal, and their protein helps fullness. They are still energy-dense, so measure a small handful rather than eating from the packet. Boiled or dry-roasted peanuts are better than fried, salted ones.
Which has more vitamin E, peanuts or almonds?
Almonds, by a wide margin: 24.88 mg per 100 g against 4.26 mg in peanuts. Almonds rank 3rd of 242 foods in IFCT 2017 for vitamin E, though peanuts are also a good source, ranking 8th.