Almonds and peanuts are both popular nuts enjoyed for their taste, versatility, and nutritional benefits.
However, when comparing the two, almonds often emerge as the
superior choice due to their superior nutrient profile and various health benefits.
In this article, we will learn why almonds are better than peanuts? All you have to do is continue reading and enjoy the following information.
Why almonds are better than peanuts?
Both are healthy sources of vitamins and minerals, but some people prefer almonds over peanuts. Why?
The answer is:
Vitamins and Minerals
Almonds and peanuts contain similar vitamins but in different amounts, for example:
Vitamin E
Almonds contain a high amount of vitamin E, which is known for its antioxidant properties, surpassing peanuts by three times.
Magnesium
Both nuts are good sources of magnesium, but almonds provide 19% of the daily magnesium requirement, whereas peanuts offer 12% of the daily magnesium requirement.
Iron
Almonds contain twice as much iron as peanuts.
Calcium
Almonds have five times more calcium than peanuts.
Weight Loss
Almonds are a better option for people trying to lose or maintain weight as they have fewer calories compared to peanuts.
Almonds contain 152 calories per serving, while peanuts have 207 calories per serving.
Sodium Content
Almonds have less sodium, making them better for people with high blood pressure or those who are trying to avoid excessive sodium intake.
Food Allergies
Almond allergies are less common than peanut allergies, which can cause severe reactions in some individuals.
However, it’s important to consult a specialist before incorporating these nuts into your diet.
In conclusion, while both have their merits, almonds stand out as the superior choice due to their greater proportion of vitamins and minerals, other nutrient profile, versatility, and potential health benefits.
Which is making them a better choice for overall health.
Similarities
In the world of nuts, almonds and peanuts are among the most popular choices due to their crunchy texture, delicious taste, and abundant health benefits.
Among the prominent similarities between these two ingredients are the following:
Nutritional Value
When it comes to nutritional value, whether you’re eating almonds or peanuts, they are almost equal.
Protein in Almonds: Can reach up to 6 grams per serving, along with 3 grams of fiber.
Protein in Peanuts: Can reach up to 7 grams per serving, with 2 grams of fiber.
Healthy Fats
Both contain healthy fats, with a very slight difference between them:
Almonds: Contain 15 grams, with unsaturated fat often at 88%.
Peanuts: Contain 14 grams, with unsaturated fat at 80%.
Both are healthy fats that help reduce the risk of heart and vascular diseases by lowering cholesterol levels in the blood and eliminating inflammation.
Antioxidant Content
Antioxidants play a vital role in eliminating harmful free radicals and protecting cells from damage, as well as reducing the risk of chronic diseases.
Both are contain types of antioxidants, including:
Almonds: Contain flavonoid compounds that help improve heart health and reduce oxidative stress.
Peanuts: Contain resveratrol, known for its anti-inflammatory properties.
The Health Benefits of Almonds
Since almonds contain high levels of protein, fiber, vitamins, and minerals, they offer numerous health benefits, such as:
Lowering Cholesterol Levels
Consuming almonds helps lower harmful cholesterol levels in the body, as well as improving blood lipid levels due to its anti-inflammatory properties.
Maintaining a Healthy Weight
One of the notable benefits of almonds is that it helps reduce the risk of weight gain and obesity, as long as portion size is monitored.
Additionally, the presence of protein and fiber in almonds helps to feel full faster, leading to better calorie control.
Lowering Blood Pressure
Potassium and calcium found in almonds help reduce blood pressure, thereby reducing the risk of heart disease.
Strengthening Bones
Almonds contain calcium and phosphorus, both beneficial for bone health.
Improving Gut Health
Almonds are a good source of essential amino acids necessary for digestive and immune system health, which also means better immunity and a stronger body.
Controlling Blood Sugar Levels
Almonds seem to help limit post-meal blood sugar spikes, which is important for diabetes patients.
The recommended serving size for consuming almonds
The recommended serving size for consuming almonds is one ounce, which is approximately 23 almonds, considered an ideal portion for a snack.
In the battle between almonds and peanuts, both emerge as nutritional champions, each with a unique set of health benefits.
Ultimately, the choice between these two types of nuts boils down to personal preference, dietary needs, and any potential allergies.
We believe in the importance of providing healthy and sustainable food choices. Choose our products and enjoy the variety of healthy things we offer.
Order today and start your journey to health and well-being!
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References:
- The world’s perfect healthy snack | Eat almonds. (n.d.). https://www.almonds.com/why-almonds/snacking
- WebMD Editorial Contributor. (2020, August 26). Health benefits of almonds. WebMD. https://www.webmd.com/diet/health-benefits-almonds
- Peanuts vs Almonds: Which nut is more nutritious? (2023, July 20). Moneycontrol. https://www.moneycontrol.com/news/health-and-fitness/peanuts-almonds-health-benefits-in-healthy-diet-which-nut-is-more-nutritious-10995891.html
- Busch, S., & Samael334/iStock/GettyImages. (2018, November 30). Nutrition of Peanuts vs. Almonds. LIVESTRONG.COM. https://www.livestrong.com/article/434467-nutrition-of-peanuts-vs-almonds/
- Rehman, A., & Rehman, A. (2023, December 3). Almonds vs peanuts – Which one is more healthy? – by Dt. Ayesha Rehman | Lybrate. Lybrate. https://www.lybrate.com/topic/almonds-vs-peanuts-which-one-is-more-healthy/2fc4d08a2ac66acda91e4bdb49975108
- Kablan, A. (2022, June 23). How are almonds different from peanuts? Nuts Pick. https://nutspick.co.uk/blogs/blog/how-are-almonds-different-from-peanuts
- Tointon, M. (2023, September 27). Peanuts vs Almonds: Which Nut Is Healthier? Veg Out With Maria. https://vegoutwithmaria.com/peanuts-vs-almonds-which-nut-is-healthier/