Almonds vs Peanuts – Which is Healthier?

Our Verdict

When comparing almonds to peanuts, we picked the almonds.

Why?

No, it’s not just our pro-almonds bias… But it’s also not as one-sided, nutritionally speaking, as you might think!

In terms of macros, almonds have a lot more fiber, and moderately more carbs, the ratio of which give almonds the lower glycemic index. On the other hand, peanuts have a little more protein. Both of these nuts are equally fatty, but peanuts have the higher saturated fat content. All in all, we say the biggest deciding factor is the fiber, and hand this one to the almonds.

In the category of vitamins, almonds have more of vitamins B2 and E, while peanuts have more of vitamins B1, B3, B5, B6, B7, and B9. An easy win for peanuts this time.

When it comes to minerals, almonds have more calcium, magnesium, manganese, phosphorus, and potassium, while peanuts have more copper, iron, selenium, and zinc. Thus, a 5:4 marginal win for almonds.

Adding up the sections makes for an overall win for almonds, but as you can see, it was close and peanuts certainly have their merits too, so by all means enjoy either or both; diversity is good!

Unless you are allergic, in which case, obviously please don’t do that.

Want to learn more?

You might like to read:

Why You Should Diversify Your Nuts!

Enjoy!