Almonds vs Peanuts: Nutrition Comparison
Almonds and peanuts are both popular snack nuts with strong nutritional profiles, but they differ in meaningful ways. Almonds are higher in vitamin E, magnesium, and calcium, and contain slightly more fibre per serving. Peanuts — technically legumes — are higher in protein and generally less expensive. Both are calorie-dense, so portion control matters for either. The fat in both is predominantly unsaturated and considered heart-healthy. For vitamin E and mineral content, almonds have the edge. For protein per calorie, peanuts are competitive. Both are excellent whole food snack options.
Nutrition Comparison
| Nutrient |
3 Tbsp (28.0g)
|
1 Serving (28.0g)
|
|---|---|---|
| Calories | 159.9 kcal | 170 kcal |
| Total Fat | 14 g | 15 g |
| Saturated Fat | 1 g | 2.5 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 0 mg | 5.6 mg |
| Total Carbs | 6 g | 4 g |
| Dietary Fiber | 4 g | 3 g |
| Sugars | 1 g | 1 g |
| Protein | 6 g | 8 g |
* Nutrition data sourced from the USDA Food Central Database. Values marked with * have been normalized to match the larger serving size for a fair comparison. Individual products may vary.
Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.