Almonds vs Peanuts: Choose the Nut That Fits Your Health and Budget

Both peanuts and almonds have numerous health benefits. The choice of which of these two options is best for you will depend on your health requirements and your budget.

Almonds or badam, are tree nuts. Peanuts or moongfali are also known as groundnuts, are actually legumes, but their nutritional content is the same as almonds.

Both are rich in protein, healthy fats, vitamins, and minerals. But there are some differences that might help you in making your choice.

Nutrition Value

Peanuts are also known as ‘the poor man’s almonds’ as they have the same nutrition value as almonds, but they are cheaper.

Both almonds and peanuts are rich in plant protein. But peanuts have a slightly higher protein content than almonds. The reason for this is that peanuts are actually legumes, which means that they are similar to beans and lentils and are not actually tree nuts.

This makes them ideal for muscle gain and keeping you full for a longer period and an ideal choice for vegetarians who want to increase their protein intake.

Almonds, on the other hand, contain more fiber, calcium, magnesium, iron, and vitamin E. In fact, almonds contain three times more vitamin E than peanuts, which is an antioxidant that protects your brain and skin from aging. They also contain five times more calcium and twice the iron.

Almonds Have a Slight Edge in Heart Health

According to a study published in Frontiers in Nutrition in 2022, consuming peanuts on a regular basis is extremely beneficial in reducing the risk factors for heart disease. The study showed that consuming peanuts can reduce the levels of bad cholesterol in the body.

However, almonds also have high levels of monounsaturated fats, just like olive oil, which are more effective in reducing LDL (bad) cholesterol levels than the fats found in peanuts. Both are extremely beneficial for heart health, but almonds have a slight edge in keeping your arteries clean.

Studies have already confirmed that consuming 20-30 grams of nuts on a daily basis, or a handful, can result in a reduced risk of cardiovascular diseases, cancer, and premature death. The best part? Both almonds and peanuts can do that.

Brain Power and Blood Sugar

When it comes to brain power, both nuts are a winner. Almonds are rich in vitamin E, which has been proven to prevent the loss of brain function and Alzheimer's disease. Peanuts, on the other hand, are rich in vitamin B3 and a strong antioxidant called resveratrol, also found in red wine, which has been proven to prevent the loss of memory.

When it comes to blood sugar control, it's a close call. Both nuts have a low glycemic index, which means that they won't affect your blood sugar levels.

However, almonds have a slightly lower carb content and are higher in fiber, making them a slightly better choice for diabetics. However, the high protein content in peanuts also helps to control blood sugar levels.

Weight Loss

Peanuts and almonds can be very effective additions to your weight loss plan. If your aim is to get the highest amount of protein at the cheapest price, peanuts are slightly better.

Peanuts give you the highest amount of protein per rupee compared to any other food.

If you are looking for something that will make you feel full, give you healthy fats, and antioxidants, then almonds are a better option for you.

Budget

Almonds are 2-3 times more expensive than peanuts and may pinch your pocket. When it comes to nutritional requirements on a budget, peanuts are a great option because they are rich in protein, healthy fats, vitamins, and minerals, and are also very cheap.

The best option is to have both peanuts and almonds in your diet. Both will give you different nutrients, which are very good for your overall health.

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.