Almonds Vs Peanuts-Who Wins?
Nuts are generally known to be healthy. It is said that eating 42.5 g of nuts on a daily basis can help reduce the risk of heart disease. Isn’t that great? Nuts are a yummy way to keep your heart healthy. This holds good for both almonds and peanuts. However, apart from their cardiovascular benefits, they offer vitamins and minerals in different proportions. Whereas almond is a good choice to get vitamin E, peanuts have more B vitamins to offer.
So, let the nutritional battle between almonds and peanuts begin
Talking about macronutrients, it hardly matters whether you eat peanuts or almonds as they both are almost equal. A one ounce or 28 g serving of dry-roasted almonds has 170 calories, 6 g of protein and 3 g of fibre. The same quantity of peanuts has 166 calories, 7 g of protein and 2 g of fibre. The number of nuts in each serving depends on the size of the nuts. It is usually said to be a handful but according to USDA, a ounce serving has 22 almonds and 32 peanuts.
Healthy fat content
The difference in the fat content is very less. Almonds offer 15 g of fat in a 1 ounce serving whereas peanuts offer 14 g of fat in a 1 ounce serving. 80% of the fat in peanuts and 88% of the fat in almonds consists of unsaturated fats. They are healthy fats that lower your risk of heart disease by reducing the cholesterol levels in the blood and also fight inflammation. It is said that 20-35 percent of your daily calories should come from fats that too as much as possible from unsaturated fat.
Both almonds and peanuts have the same vitamins in them but they occur in different amounts. If you want to boost your intake of vitamin E, you need to choose almonds. They can provide 45% of your daily need of vitamin E in a one-ounce serving. It is 3 times more than what peanuts can offer.
When you talk of B vitamins, peanuts are clearly the winners. Peanuts are rich in folate and niacin in particular. A one-ounce serving of peanuts provides 10% of your RDA of folate and 24% of the RDA of niacin. Almonds are known to provide only half the amount of folate and 1/4th the amount of niacin of peanuts.
Both almonds and peanuts are great sources of magnesium. One ounce of peanuts provide 12% of the RDA of magnesium whereas almonds supply 19% of the daily magnesium requirement. You will get less than 10% of the RDA of calcium, zinc and potassium from 1 ounce of peanuts and almonds. Almonds have more than 2 times the iron and 5 times the calcium than what peanuts have.
There is no battle between peanuts and almonds as such, but to be healthy you need include both peanuts and almonds in your diet!
Facts about peanuts and almonds
Oil-roasted peanuts and almonds have 1 g more fat than their dry-roasted version. Peanuts however, don’t seem to absorb to much of oil while being roasted.
Nuts are low in sodium but if you happen to but the salted variety, the sodium content goes up to about 186 to 189 mg per one ounce serving in peanuts and almonds respectively.
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