Almonds vs Raw peanuts
In short
For the same 100 calories you eat 17 g of almonds or 18 g of raw peanuts. Both get most of their calories from fat.
More in almonds: vitamin E (2.7×), riboflavin (8.4×) and magnesium. More in raw peanuts: niacin (3.5×), thiamin (8.8×) and folate (4.6×). Everything else is within 4% of a day's needs.
Calories, and where they come from
16.7 g · 3.5 g protein · 3.5 g carbs (0.81 g sugars) · 8.8 g fat
17.6 g · 4.6 g protein · 2.8 g carbs (0.83 g sugars) · 8.7 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Vitamin E4 mg · 1.5 mg27%10%
- Riboflavin (B2)0.2 mg · 0.024 mg15%2%
- Niacin (B3)0.61 mg · 2.1 mg4%13%
- Thiamin (B1)0.013 mg · 0.11 mg1%9%
- Folate9.2 µg · 42.3 µg2%11%
- Magnesium46.7 mg · 29.6 mg11%7%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.5 g · 4.6 g7%·9%
- Total fat8.8 g · 8.7 g11%·11%
- Saturated fatlimit0.68 g · 1.1 g3%·6%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates3.5 g · 2.8 g1%·1%
- Fiber1.8 g · 1.5 g7%·5%
- Sodiumlimit0.5 mg · 3.2 mg<1%·<1%
- Potassium119 mg · 124 mg3%·3%
- Calcium44.8 mg · 16.2 mg3%·1%
- Iron0.62 mg · 0.81 mg3%·4%
- Phosphorus78.8 mg · 66.3 mg6%·5%
- Zinc0.55 mg · 0.58 mg5%·5%
- Copper0.18 mg · 0.2 mg20%·22%
- Selenium0.33 µg · 1.3 µg1%·2%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K0 µg · 0 µg0%·0%
- Vitamin B60.023 mg · 0.061 mg1%·4%
- Vitamin B120 µg · 0 µg0%·0%
- Choline8.7 mg · 9.3 mg2%·2%
From USDA FoodData Central: Almonds (Survey (FNDDS) 2707485), Raw peanuts (Survey (FNDDS) 2707514). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.