Almonds vs Peanuts: nutrition compared
Almonds has over 8× the riboflavin, over 5× the calcium, over 3× the vitamin E of Peanuts per 100 g. Peanuts has over 5× the folate, over 4× the selenium, over 3× the thiamin of Almonds. Peanuts is lower in calories (567 vs 579 kcal per 100 g).
% Daily Value per serving
Nutrient by nutrient
Per serving: Almonds 1 oz (23 whole kernels) (28 g), Peanuts 1 oz (28 g). Per 100 g columns compare equal weights. The highlighted cell has the higher amount when the gap is at least 15%.
| Nutrient | Almonds / serving | Peanuts / serving | Almonds / 100 g | Peanuts / 100 g |
|---|---|---|---|---|
| Calories (kcal) | 164 8.2% | 161 8% | 579 | 567 |
| Protein (g) | 6.1 12% | 6.6 13% | 21.5 | 23.2 |
| Total fat (g) | 14.5 19% | 12.3 16% | 51.1 | 43.3 |
| Saturated fat (g) | 1.1 5.4% | 1.8 8.9% | 3.8 | 6.3 |
| Monounsaturated fat (g) | 8.9 | 6.9 | 31.3 | 24.4 |
| Polyunsaturated fat (g) | 3.2 | 4.4 | 11.2 | 15.6 |
| Omega-3 (ALA+EPA+DHA) (g) | 0 | 0 | 0 | 0 |
| Cholesterol (mg) | 0 0% | 0 0% | 0 | 0 |
| Carbohydrate (g) | 5.7 2.1% | 7.5 2.7% | 20 | 26.5 |
| Fiber (g) | 3.1 11% | 2.3 8.1% | 10.8 | 8 |
| Sugars (g) | 1.2 | 1.3 | 4.3 | 4.7 |
| Calcium (mg) | 72 5.5% | 14 1.1% | 254 | 49 |
| Iron (mg) | 1.1 5.9% | 0.4 2.4% | 3.7 | 1.6 |
| Magnesium (mg) | 73 17% | 51 12% | 258 | 180 |
| Phosphorus (mg) | 143 11% | 108 8.6% | 503 | 380 |
| Potassium (mg) | 208 4.4% | 180 3.8% | 733 | 636 |
| Sodium (mg) | 0 0% | 0 0% | 1 | 1 |
| Zinc (mg) | 0.8 7.4% | 0.8 7.2% | 2.9 | 2.8 |
| Copper (mg) | 0.26 29% | 0.13 14% | 0.91 | 0.46 |
| Manganese (mg) | 0.61 26% | 0.48 21% | 2.15 | 1.68 |
| Selenium (µg) | 1.2 2.1% | 5 9.2% | 4.1 | 17.8 |
| Vitamin A (RAE) (µg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin C (mg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin D (µg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin E (mg) | 7.27 48% | 2.36 16% | 25.63 | 8.33 |
| Vitamin K (µg) | 0 0% | 0 0% | 0 | 0 |
| Thiamin (B1) (mg) | 0.05 3.8% | 0.18 15% | 0.16 | 0.64 |
| Riboflavin (B2) (mg) | 0.32 25% | 0.04 2.9% | 1.14 | 0.14 |
| Niacin (B3) (mg) | 1.1 6.7% | 3.4 21% | 3.8 | 12.1 |
| Vitamin B6 (mg) | 0.03 1.7% | 0.1 5.8% | 0.1 | 0.35 |
| Folate (DFE) (µg) | 12 3.1% | 68 17% | 44 | 240 |
| Vitamin B12 (µg) | 0 0% | 0 0% | 0 | 0 |
| Choline (mg) | 15 2.7% | 15 2.7% | 52 | 52 |
Highlighting marks the higher value; for calories, saturated fat, sugars, sodium and cholesterol "higher" is not better. Sources: USDA FoodData Central #170567 and #172430.
Frequently asked questions
Which is healthier, Almonds or Peanuts?
Almonds has over 8× the riboflavin, over 5× the calcium, over 3× the vitamin E of Peanuts per 100 g. Peanuts has over 5× the folate, over 4× the selenium, over 3× the thiamin of Almonds. Peanuts is lower in calories (567 vs 579 kcal per 100 g). By nutrient density (NRF9.3 per 100 kcal) Almonds scores 59 and Peanuts scores 28. Which is 'healthier' depends on what you need more of.
Which has more protein, Almonds or Peanuts?
Peanuts: 21.5 g per 100 g for Almonds vs 23.2 g for Peanuts (6.1 vs 6.6 g per serving).
Which has fewer calories, Almonds or Peanuts?
Peanuts: 579 kcal per 100 g for Almonds vs 567 kcal for Peanuts (164 vs 161 kcal per serving).
Related comparisons
Almonds nutrition facts · Peanuts nutrition facts · All comparisons
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.