NUTRITION COMPARISON
🥜 Almonds vs Peanuts 🥜
Almonds vs Peanuts: calories, protein, carbs and fat compared per 100g. Which is better for weight loss, muscle gain or keto? USDA data.
Best for each goal:
🔥 Weight loss: Peanuts
💪 Muscle gain: Peanuts
🥑 Keto: Almonds
Nutrition comparison per 100g
| Nutrient | 🥜 Almonds | 🥜 Peanuts | Winner |
|---|
| Calories | 579 | 567 | Peanuts |
| Protein (g) | 21g | 26g | Peanuts |
| Carbs (g) | 22g | 16g | Peanuts |
| Fat (g) | 50g | 49g | Depends |
| Fiber (g) | 12g | 8g | Almonds |
Visual comparison
Almonds
Peanuts
Key differences
Almonds and peanuts are nutritionally similar — both are calorie-dense nuts (seeds) rich in healthy fats, protein and fibre. Peanuts have more protein and fewer carbs; almonds have more fibre, calcium and vitamin E. Both are excellent snack choices in controlled portions.
Protein: Peanuts win — 26g vs 21g protein per 100g. Peanut protein is also slightly higher quality for muscle building.
Fibre: Almonds win — 12g vs 8g fibre per 100g. Almonds' higher fibre content supports gut health and glycaemic control.
Vitamin E: Almonds provide approximately 25mg vitamin E per 100g — one of the richest food sources. Peanuts provide approximately 8mg. Both contribute to antioxidant protection.
Which should you choose?
🔥 Weight loss
Both are calorie-dense (~570 kcal/100g) — portion control is essential. Almonds' higher fibre may marginally increase satiety. Measure 30g servings precisely.
💪 Muscle gain
Peanuts win — 26g protein vs 21g per 100g. Peanut butter is one of the most calorie-dense, protein-rich foods for bulking.
🥑 Keto
Almonds have slightly fewer net carbs (10g net vs 8g net per 100g). Both are keto-compatible in portions of 30g.
🌿 General nutrition
Almonds win for vitamin E, calcium and fibre. Peanuts win for protein and cost-effectiveness. Both are excellent components of a healthy diet.
📋 Calculate your nutrition needs
Frequently asked questions
Almonds vs peanuts — which is healthier?
Both are nutritious. Almonds are higher in fibre, vitamin E and calcium. Peanuts are higher in protein and slightly lower in carbs. Neither is definitively healthier — choose based on your specific nutritional goals.
Which has more protein — almonds or peanuts?
Peanuts: 26g protein per 100g. Almonds: 21g protein per 100g. Peanuts have approximately 24% more protein per 100g.
How many calories in 30g almonds vs peanuts?
30g almonds: approximately 174 kcal. 30g peanuts: approximately 170 kcal. Calorie difference is negligible at standard snack portions.
Are almonds or peanuts better for keto?
Almonds have slightly fewer net carbs — 10g net carbs/100g (22g total minus 12g fibre) vs peanuts at 8g net carbs (16g total minus 8g fibre). Both are keto-compatible in small portions.
Can I eat nuts every day for weight loss?
Yes — studies suggest regular nut consumption does not lead to weight gain when replacing other calories. A 30g daily serving provides healthy fats, protein and fibre without excessive calories.
Almonds vs peanut butter calories?
100g almonds: 579 kcal. 100g peanut butter: ~588 kcal. Per tablespoon (16g): almonds ~93 kcal, peanut butter ~94 kcal. Essentially identical in calories.
Which is better for cholesterol — almonds or peanuts?
Both have beneficial effects on LDL cholesterol due to their monounsaturated fat content. Almonds may have a slight edge due to higher fibre content. Multiple studies show both nuts support cardiovascular health.
Are peanuts actually nuts?
Technically no — peanuts are legumes (related to beans and lentils), not tree nuts. However, nutritionally they are very similar to tree nuts like almonds and are classified and used as nuts in dietary contexts.
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