Peanuts vs Almonds nutrition
Peanuts has more protein, sugar and iron. Almonds has more fiber, carbs and calcium.
- Peanuts100 g
- Almonds100 g
Each row is scaled on its own: the larger amount fills the bar. The numbers on the right are the real amounts.
Each food is weighed the same: 100 grams of each. The longer bar has more.
Show all 15 nutrients
Exact amounts and % Daily Value
| Nutrient | Peanuts | Almonds | Daily Value |
|---|---|---|---|
| Calories | 567 kcal (28%) | 579 kcal (29%) | 2,000 kcal |
| Protein | 25.8 g (52%) | 21.1 g (42%) | 50 g |
| Fat | 49.2 g (63%) | 49.9 g (64%) | 78 g |
| Saturated fat | 6.3 g (31%) | 3.8 g (19%) | 20 g |
| Carbs | 16.1 g (6%) | 21.6 g (8%) | 275 g |
| Fiber | 8.5 g (30%) | 12.5 g (45%) | 28 g |
| Sugar | 4.7 g | 4.3 g | none set |
| Cholesterol | 0 mg (0%) | 0 mg (0%) | 300 mg |
| Salt (sodium) | 18 mg (<1%) | 1 mg (<1%) | 2,300 mg |
| Potassium | 705 mg (15%) | 733 mg (16%) | 4,700 mg |
| Calcium | 92 mg (7%) | 269 mg (21%) | 1,300 mg |
| Iron | 4.6 mg (25%) | 3.7 mg (21%) | 18 mg |
| Magnesium | 168 mg (40%) | 270 mg (64%) | 420 mg |
| Vitamin A | 0 µg (0%) | 0 µg (0%) | 900 µg |
| Vitamin C | 0 mg (0%) | 0 mg (0%) | 90 mg |
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How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.
What is being compared
This page compares peanuts and almonds as USDA FoodData Central lists them: “Peanuts, all types, raw” (FDC 172430) and “Nuts, almonds” (FDC 170567). All figures start from 100 grams of the edible part.
Per 100 grams
Per 100 grams, peanuts has more protein (25.8 vs 21.1 g), saturated fat (6.3 vs 3.8 g, 1.7 times as much), sugars (4.7 vs 4.3 g), sodium (18 vs 1 mg, about 18 times as much) and iron (4.6 vs 3.7 mg). Almonds has more carbohydrate (21.6 vs 16.1 g), fiber (12.5 vs 8.5 g), potassium (733 vs 705 mg), calcium (269 vs 92 mg, 2.9 times as much) and magnesium (270 vs 168 mg, 1.6 times as much). They are within 3% of each other for calories, fat, cholesterol, vitamin A and vitamin C.
Read the rest — 4 more sections
Per serving
A serving as USDA measures it is 1 oz of peanuts (28.4 g) and 1 oz (23 whole kernels) of almonds (28.4 g). The two servings weigh about the same, so the per-serving picture follows the per-100 g one closely. No nutrient changes leader when you switch from 100 g to servings. One serving is 161 kcal of peanuts against 164 kcal of almonds.
For the same calories
To get 100 kcal you would eat 17.6 g of peanuts or 17.3 g of almonds. At that equal energy, peanuts carries 4.6 g of protein and almonds 3.7 g. Fiber per 100 kcal is 1.5 g against 2.2 g. Measured per 100 kcal, every nutrient keeps the same leader as per 100 g.
Where the calories come from
Roughly, 17% of the energy in peanuts comes from protein, 73% from fat and 11% from carbohydrate; for almonds it is 14%, 72% and 14%. These shares use the general 4, 9 and 4 kcal per gram and can differ slightly from USDA's own energy factors.
Against the Daily Value
1 oz of peanuts reaches its largest shares of the Daily Value in fat (18%), protein (15%) and magnesium (11%); 1 oz (23 whole kernels) of almonds reaches its largest shares of the Daily Value in magnesium (18%), fat (18%) and fiber (13%). Daily Values are the FDA label reference amounts for adults and children aged 4 and over, set around a 2,000-calorie diet; they are a yardstick for reading labels, not a target for any one person.