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Peanuts Vs Almonds - Which One Is Better For Your Health?

 Peanuts Vs Almonds - Which One Is Better For Your Health?

Peanut is a versatile ingredient and can be found in almost all households. It adds an extra crunch to the dish like poha, lemon rice, chikkis, and more. The ingredient also acts as the main component for peanut butter and oil. But recently there has been a saying that we must avoid peanuts for good health. Have you heard of it? Do you think avoiding it will help in contrillong diabetes and blood pressure. 

Almond Butter vs Peanut Butter: Which is Healthier? - Kay Nutrition

Do you thinks having nuts also includes almonds and walnuts? Well, there's a big debate on which nut to choose or can we have both when it comes to healthcare. So today, let's talk about the benefits in peanuts and almonds to get our answers. 

Almonds are commonly known as Badam and are a product of Princes Dulcis. The fruit actually has a outer hull with a hard shell which is removed to get the seed which is the ultimate product. On the other hand, peanuts are commonly known as mungphali which is the seed of leguminous plants of the Fabaceae family. They are a undergrown product and have similar nutritional composition like other nuts. 

Let's compare the two on different parameters - 

Energy 665 Kcal 567 KCal
Protein 20.8 grams 25.3 grams
Fat 58.9 grams 40.1 grams
Carbohydrate 10.5 grams 26.1 grams
Calcium 230 mg 90 mg
Iron 5.1 mg 2.5mg
Phosphorus 490 mg 350mg
Magnesium 373 mg 212 mg
Copper 0.97 mg 0.90mg
Manganese 1.88 mg 1.10mg
Potassium 742 mg 727 mg
Carotene 37 ug
Vitamin E (Tocopherols) 26 mg 8.33mg
Vitamin B1 (Thiamine ) 0.24 mg 0.90 mg
Vitamin B2 (Riboflavin) 0.57 mg 0.13 mg
Niacin B3 (Niacin) 4.4 mg 19.9 mg

Fatty Acid Compositions 

NUTS (per 100grams) Omega -6 Fatty Acid Omega -3 Fatty Acid Saturated Fatty Acid Monounsaturated Fatty Acid Poly Unsaturated Fatty Acid Trans Fats
ALMONDS 12.32 grams 0.00 grams 4358mg 38,336 mg 13,215 mg 0.015 grams
PEANUTS 15.56 grams 0.00 grams 8144 mg 18,337 mg 11,584 mg ? 0.00 grams

So, after seeing this what do you think is better?