Almonds vs Peanuts: Protein, Fiber and Minerals Compared
Peanuts take the protein crown; almonds sweep nearly everything else
Per 100g raw, peanuts actually out-protein almonds — 23.2g vs 21.5g — a surprise to many, since peanuts are technically legumes. Almonds counter across the mineral board: more than 5 times the calcium (254mg vs 49mg), 43% more magnesium (258mg vs 180mg), 2.4 times the iron (3.7mg vs 1.6mg) and more potassium (733mg vs 636mg), plus more fiber (10.8g vs 8.0g) on fewer total carbs (20.0g vs 26.5g). Both are energy-dense, with 51.1g and 43.3g of fat respectively.
Key Nutrients Compared (per 100g)
| Nutrient | Almonds | Peanuts |
|---|---|---|
| Protein (g) | 21.45 | 23.21 |
| Total Fat (g) | 51.09 | 43.28 |
| Carbohydrate (g) | 20.03 | 26.5 |
| Fiber (g) | 10.78 | 8.01 |
| Sodium (mg) | 0 | 1.49 |
Source: Nuts, almonds, whole, raw (FDC ID 2346393), Peanuts, raw (FDC ID 2515376)
Which Should You Pick?
For protein
Peanuts
23.2g per 100g versus almonds' 21.5g — the legume genes show. Peanuts are among the most protein-dense snacks per dollar.
For calcium, magnesium and iron
Almonds
Calcium 254mg vs 49mg (5x), magnesium 258mg vs 180mg, iron 3.7mg vs 1.6mg — almonds read like a mineral supplement.
For fiber and lower carbs
Almonds
10.8g of fiber on 20.0g total carbs, versus 8.0g of fiber on 26.5g carbs — friendlier for low-carb eating.
For budget
Peanuts
As a legume grown at scale, peanuts typically cost a fraction of tree nuts while matching or beating them on protein.
One is a nut, one is a bean — and it shows
Peanuts grow underground as legumes, and their profile leans legume: higher protein (23.2g vs 21.5g) and higher carbohydrate (26.5g vs 20.0g). Almonds are true tree nuts and lean the other way — more fat (51.1g vs 43.3g), more fiber, and a dramatically richer mineral load. Both are calorie-dense foods where a standard serving is a small handful (about 28g), so per-serving differences are proportionally smaller than the per-100g numbers suggest.
Almonds as a mineral multivitamin
Almonds' quiet superpower is mineral density. Per 100g: 254mg calcium (a level few non-dairy foods reach), 258mg magnesium, 733mg potassium, 3.7mg iron and 503mg phosphorus. That is why almonds and almond flour earn a place in dairy-free and plant-forward diets beyond their taste. Peanuts are respectable — 180mg magnesium, 636mg potassium — but they trail on every mineral in this record, most dramatically calcium at roughly one-fifth of almonds' level.
Full Nutrient Comparison
Protein
21.45
vs
23.20
g
Total Fat
51.09
vs
43.28
g
Total Carbohydrate
20.03
vs
26.50
g
Dietary Fiber
10.78
vs
8.01
g
| A Nuts, almonds, whole, raw | Nutrient | Peanuts, raw B |
|---|---|---|
| 4.26g | Water | 4.82g+0.6 |
| 21.45g | Protein | 23.20g+1.8 |
| 51.09g | Total Fat | 43.28g |
| 20.03g | Total Carbohydrate | 26.50g |
| 10.78g+2.8 | Dietary Fiber | 8.01g |
| 0mg | Sodium | 1.49mg |
| 732.80mg+97.2 | Potassium | 635.60mg |
| 253.60mg+204.5 | Calcium | 49.13mg |
| 257.60mg+77.9 | Magnesium | 179.70mg |
| 502.90mg+122.5 | Phosphorus | 380.40mg |
| 3.74mg+2.2 | Iron | 1.55mg |
| 2.87mg+0.1 | Zinc | 2.78mg |
| 0.91mg+0.5 | Copper | 0.46mg |
| 2.15mg+0.5 | Manganese | 1.68mg |
| 0μg | Vitamin K | —μg |
| 0.16mg | Thiamin | —mg |
| 3.77mg | Niacin | —mg |
| 0.10mg | Vitamin B6 | —mg |
| 0mg | Vitamin C | —mg |
Frequently Asked Questions
Q. Which has more protein, almonds or peanuts?
A. Peanuts, with 23.2g per 100g versus 21.5g for almonds. Peanuts are legumes, and it shows in the protein column.
Q. Are almonds better for calcium?
A. Substantially — 254mg per 100g versus peanuts' 49mg, more than a 5x difference. Almonds are one of the best non-dairy whole-food calcium sources.
Q. Which fits a low-carb diet better?
A. Almonds: 20.0g total carbs per 100g, of which 10.8g is fiber, versus 26.5g carbs and 8.0g fiber for peanuts.
Full data for the foods in this comparison
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Data source: USDA FoodData Central (Public Domain). All values per 100g, edible portion. Some USDA Foundation Foods records do not report an Energy (kcal) value.