Peanuts Vs. Almonds: Comparing Nutrition, Protein Content, And More

When it comes to snacking or adding a nutritious crunch to your meals, nuts are a popular choice. Among the many choices, peanuts and almonds are frequently chosen for their rich flavor and health benefits – among other things. This comparison will take an in-depth look at the nutrition of peanuts vs. almonds. It will provide a detailed view of what each nut has to offer and how they differ in their nutritional profiles.

Nutrition of Peanuts vs. Almonds

Protein Content

Protein is a necessary nutrient that plays a big part in building and repairing tissues, making enzymes, and supporting overall bodily functions. Both almonds and peanuts are excellent sources of plant-based protein, so they’re a great addition to vegetarian and vegan diets.

But when you compare their protein content, peanuts have a slight edge. A one-ounce serving of peanuts has roughly 7 grams of protein. The same amount of almonds? Approximately 6 grams. The difference may seem slight, but if you closely monitor your protein intake, it could be a big deal, eventually.

Also, the protein found in peanuts is especially rich in arginine (an amino acid that supports heart health by promoting better blood flow). Even though peanuts have slightly more protein, almonds have more essential amino acids. That means they’re a more complete protein source. It's important, however, to note that both nuts are incomplete proteins.

What does that mean? It means they lack one or more of the essential amino acids needed by the body. For a well-rounded diet, combining these nuts with other protein sources can help you get all the necessary amino acids you need.

Fat Content and Types

Both peanuts and almonds are high in fat. But the types of fat they contain matter for heart health. Almonds are known for their high content of monounsaturated fats. These are heart-healthy and can help reduce levels of LDL cholesterol (the “bad” cholesterol that can lead to heart disease).

As a matter of fact, almonds are one of the richest sources of monounsaturated fats among nuts. They bring about 9 grams per one-ounce serving. Peanuts, on the other hand, contain a mix of monounsaturated and polyunsaturated fats. Although they have slightly less monounsaturated fat than almonds, they make up for it with a higher content of polyunsaturated fats. It also supports heart health by reducing cholesterol levels.

A one-ounce serving of peanuts gives you about 7 grams of total fat, with a balance of both types of healthy fats. It's crucial to remember that both nuts are calorie-dense thanks to their fat content. While these fats are healthy, portion control is critical to avoid too much calorie intake. Why is that necessary? Too many calories can lead to weight gain if not balanced with physical activity.

Vitamins and Minerals

Both peanuts and almonds are packed with vitamins and minerals that assist with overall health. Almonds are high in vitamin E. They can provide 37% of the daily recommended intake in just one ounce. Vitamin E is a powerful antioxidant. It helps protect cells from damage, supports immune function, and promotes healthy skin.

Peanuts, though lower in vitamin E, bring a good amount of niacin (vitamin B3 - important for converting food into energy, maintaining healthy skin, and supporting the nervous system). A one-ounce serving of peanuts gives you about 20% of the daily recommended amount of niacin.

Besides these vitamins, both nuts are excellent sources of magnesium (a mineral that plays a big part in muscle function, bone health, and energy production). Almonds have a bit of an edge in magnesium content, giving about 19% of the daily value per ounce. You get about 12% from peanuts.

Fiber Content

Fiber is another place where both peanuts and almonds do well, though almonds take the lead with a higher fiber content. A one-ounce serving of almonds has about 3.5 grams of fiber. You’ll get 2.5 grams of peanuts. Dietary fiber is necessary for maintaining a healthy digestive system, promoting regular bowel movements, and helping to control blood sugar levels.

The high fiber content in almonds makes them beneficial for anyone who wants to support their digestive health or manage their weight. Fiber helps you feel full longer. This lessens the likelihood of overeating. Peanuts also assist with satiety and digestive health, but to a slightly lesser degree because of their lower fiber content.

Tavazo Corporation: Committed to Nutritious Quality

At Tavazo Corporation, we take pride in continuing the tradition of delivering premium quality dried nuts and dried fruits that our forefathers began over six decades ago. We produce 100% natural products, free of additives or preservatives. This way, you know you’ll get only the purest and healthiest snacks. 

Our dried nuts, fruits, spices and herbs are naturally grown and sun-dried, for authentic flavors that set us apart from the competition. When you choose Tavazo, you’re choosing a legacy of quality and nutrition.

Call us at 877-781-1855 or use our online form to reach out.