733mg. According to the Harvard School of Public Health, consuming 20 to 25 percent of your calories from protein can be beneficial for weight management and cardiovascular health 5 6. Comparing with Nuts, almonds, in 100g contains 21.22 g of protein. Doubles the power of protein on MPS vs. protein alone in a single dose* Unlocks the potential of protein to enhance muscle-building activity after exercise; Outright Breakfast optimizes your protein for nearly the entire day - optimize your day with Outright Breakfast! With 8 grams of protein per serving, it packs a great nutritional punch. Protein Natural Peanut Butter. 2) Protein: Peanuts have roughly 25.8 grams of protein per 100 grams. 5. I personally don't see 11 Euro difference, but it's your money. Almond Butter vs. Peanut Butter: Which Is Healthier Almond butter has about two grams more total fat than peanut butter, per the USDA. (In comparison, pecans have less than three grams of protein per ounce, while pistachios clock in at 5.72 grams.) Almonds Here is a breakdown of some of the differences and benefits of both almonds and peanuts. While peanuts also have these same nutrients, the amount in peanuts is much lower than that of almonds. Gram for gram, almonds have fewer calories, more fiber, fewer carbs, and less concern for aflatoxin because they grow on trees. But peanut butter is higher in protein than almond butter. One ounce (1oz) of nuts or seeds is typically equivalent to a handful, or 2-3 tablespoons. By virtue of their unique composition, nuts are likely to beneficially impact health outcomes. Thus, when it comes to getting more energy during the day, almonds come out on top. But it's still a low carb food (about 10% of the calories). Peanuts. Per ounce (28-gram) serving, almonds provide 75.7 mg (or 19% of the daily value) for magnesium ().Magnesium is the fourth most abundant mineral in the human body, and it plays a role in most biological functions ().For example, magnesium is an important cofactor for hundreds of enzymatic systems in the body. Protein per 100 grams: 21.2 grams. Nuts Nuts are also very high in dietary fiber, and are one of the best plant sources of protein. Answer (1 of 52): Do you know that eating just 1.5 ounces of nuts a day can reduce your chance of getting heart disease? Less Healthy Nuts. 21 High-Protein 6g Carbs. Again, assuming you are eating enough protein from a variety of sources, its not usually something you need to supplement or really worry about. Peanuts Studies show that campesterol, similarly to other plant sterols, can help reduce cholesterol levels. Quest Nutrition High Protein Therefore, chicken breast has 9.78 g more protein than Nuts, almonds. In this article, we look at the nutritional profile and benefits of peanuts. Therefore, eating 10 almonds provides you with about 2.5 grams of protein. 579kcal vs 446kcal. They're legumes, a family of plants that also includes processed in a facility that also processes soy, wheat, and tree nuts. As Ive said before, pre-sprouted nuts and seeds have living enzymes intact that enhances digestion. They're legumes, a family of plants that also includes beans, Magnesium is a crucial mineral for blood vessel relaxation, an invaluable component of blood moving smoothly throughout the liver. Lentils vs. As it turns out, on average, seeds actually contain more protein per ounce than nuts do. On the other hand, there may be legitimate concerns about consuming peanuts, especially in large amounts. Go nuts: Both peanuts as well as peanut butter are considered as protein foods. Obviously, these popular nuts or seeds look very different and most nut lovers can easily distinguish one from the other with their different appearance.. Peanut, otherwise known as a groundnut is part of the Can rats eat almonds and sunflower seeds? A one ounce serving, about the size of a small handful, provides about 160 calories for each. That is the reason it is recommended to start the day with 6-7 overnight soaked almonds. Peanuts provide about 7 grams of powerful plant-based protein per serving and good sources of fiber, vitamins, and minerals. Peanuts are also considered low in potassium with 180 milligrams of potassium per ounce. 2. more zinc per 100g. Almonds have 6 grams of protein in 1 ounce, compared to 3 grams in pecans and 4 grams in walnuts. FLAVOR PROFILE - Our jumbo peanuts come lightly salted giving it the classic peanut taste we know and love. In reality, nuts are excellent sources of healthy fat, protein, and other healthful nutrients. In fact, peanuts differ from other nuts (almonds, brasil nuts, cashews, etc.). A 1-ounce serving equals about 23 whole almonds, 14 walnut halves or 18 pecan halves. Our mission is to help you eat better, feel good, and be your best selfwith the worlds tastiest sprouted seed snacks. In general, as per studies it is recommended to have at least 30 gm of protein per meal for optimum protein intake throughout the day. Peanut butter is a better source of quality protein and almond butter is rich in monounsaturated fats. In comparison, one large egg has just over 6 grams of protein. They are both drupes, but we will save that topic for another article.. Below we have outlined some of the key differences and similarities between almonds vs Both foods have a remarkable nutrient profile, however, peanuts win this contest due to their higher content of protein, dietary fiber, vitamin E, niacin, and folate. As far as nutrition is concerned: 1. Winner: Almonds In particular, peanuts, red lentils, and kidney beans are quite a lot lower in protein quality. There are 6.7 grams of protein in a serving of almond butter, and 7.1 grams of protein in a serving of peanut butter. Whether for ethical or health-conscious reasons, people are hungry for high-quality plant-based protein foods. 680mg. But, which one is better for you- 4.35g vs 7.33g. With the exception of chestnuts, which contain little fat, nuts have a high total fat content, ranging from 46% in cashews and pistachios to 76% in macadamia nuts, and they provide 20 to 30 kJ/g (Table 1).Thus, nuts are one of the natural plant foods richest in fat after vegetable oils. Almonds have 6 grams of protein in 1 ounce, compared to 3 grams in pecans and 4 grams in walnuts. Thus, when it comes to getting more energy during the day, almonds come out on top. Peanut butter is a protein-packed spread popular around the world. Protein per 1 ounce: 6 grams. Nuts house an impressive amount of amino acids, the building blocks to protein, and there's one specifically found in cashews that curbs the symptoms of not only stress, but anxiety and depression as well.Trytrophan is the name of this miracle-working amino acid, and cashews house anywhere from 1,000-2,000 mg of it per cup! 163 cals. Protein in peanuts vs almonds,exercises to improve posture in elderly,fastest way to lose weight in a week unhealthy - PDF Books Today, its Healthy Peanut Salad which takes just 5 minutes of time and minimum ingredients with all the goodness of a healthy snack. At the time of writing the price for a pound of peanuts doesnt get much higher than 29 cents per pound. Raw peanuts and peanut butter are especially good for a person's health. The macronutrient composition of almonds and peanuts are similar. Most of the fat in almonds is heart-healthy, unsaturated fat, which can prevent your risk for heart disease when used in place of saturated fat. An ounce of almonds has more fiber than an ounce of walnuts. When it comes to whey protein, it depends on the form of protein you choose. Potassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health. Roasted, salted almonds can be a little addicting. Nutritionally speaking, both almond butter and peanut butter are a source of calories, carbohydrate, protein, fat and fibre. 12.5g. Calories: peanuts - 3% more than cashew nuts; Carbohydrates: cashew nuts - 87% more than peanuts; Fat: peanuts - 12% more than cashew nuts; Dietary fiber: peanuts - 158% more than cashew nuts; Protein: peanuts - 42% more than cashew Cashews have less fiber and protein than almonds and peanuts, but are a good source of magnesium, which plays a significant role in heart health, bone health, and energy levels. 2 g fiber. As far as peanut flour vs almond flour goes, peanut flour has roughly 40% less calories per serving, significantly less fat, more than double the protein, but it does have roughly 40% more carbohydrates. Either way, youll get about 4 grams of net carbs along with your protein. Natural peanut butter should have no other ingredients than peanuts and maybe salt. They are generally higher in protein and lower in fat than many other nuts too. As it turns out, peanut butter has a small lead over almond butter in terms of protein content. High protein nuts and seeds include hemp seeds, pumpkin seeds, peanuts, almonds, pistachios, sunflower seeds, flax seeds, sesame seeds, chia seeds, Approximately 68 percent of people worldwide have a reduced ability to digest lactose, a sugar in milk. 5. more dietary fiber per 100g. Making homemade almond milk starts with soaking almonds overnight in cool water. Nutrition Facts. For example, you can eat 23 almonds for 160 calories, versus 14 walnut halves for 190 calories As a percentage of the RDA this is 38 %. 2423kJ vs 1866kJ. This article discusses the risks vs. benefits of consuming peanuts and whether including them in your own keto diet is a good idea. 2.45mg. vs 28g Peanuts. 3 g carbs. See tables below to compare cashew nuts with peanuts in details. Protein is the most important nutrient for weight loss and good health. Protein per 1 ounce: 6.9 grams. In addition to protein, 10 almonds contain 1 gram of dietary fiber and about 6 grams of fat, according to the USDA Nutrient Data Laboratory. Peanuts provide more protein than pistachios, as 1 ounce of peanuts contains 7.3 grams of protein, while 1 ounce of pistachios has 5.8 grams. Cashews. One surprising finding from nutrition research is that people who regularly eat nuts are less likely to have heart attacks or die from heart disease than those who rarely eat them. Natural peanut butter typically has less carbohydrates and more fiber. Whey protein comes in three main forms: whey concentrates (the least processed form), whey isolates, and whey hydro-isolates (the most processed form) (Axe, 2015). 14g Fat. Note that fiber is higher for almond butter and sugar content is higher for peanut butter, but protein and calories are nearly identical. Compare pine nuts vs. walnuts also similar calories and protein, but walnuts have over 18 times more antioxidants plus high amounts of Omega 3 fatty acids, which are good for heart health. Peanuts are a good source of Vitamin E, Niacin, Phosphorus. And then the bars are loaded with peanuts and almonds for a healthy fat and protein source. Nuts. In addition, almonds reduce surges of blood sugar after meals, a known contributor to fatty liver disease. Winner: Peanut Butter. A 1-ounce serving equals about 23 whole almonds, 14 walnut halves or 18 pecan halves. Plant-based sources of protein, such as lentils and nuts, should be staples in your diet because they offer heart-healthy benefits, according to the Harvard School of Public Health. Furthermore, a 1-ounce serving of these nuts has about 6 grams of protein, 160 calories, 15 grams of fat, 3 grams of dietary fiber, and 2 grams of saturated fat. 4) Blood sugar levels: Both almond butter and peanut butter are high in protein. Peanut butter has 15% more protein than almond butter - almond butter has 21g of protein per 100 grams and peanut butter has 24.1g of protein. Protein is an essential part of a rats diet. Zinc plays an important part in cell division and in strengthening the immune system. Peanuts vs. Walnuts vs. Cashews. Of course, peanuts aren't really nuts at all. In summary,almonds are higher in calories, fats and carbs, while When it comes to fiber, almonds have more than twice the amount of fiber than walnuts. Most of the fat provided is the heart-healthy fat though. Proteins. Don't really like the Almond much either, but I think Pistachios totally rock! A diet The Peanut is the most versatile with its understated flavor rather than the overly rich and sweet Cashew. caloric content, both have a little protein and a lot of healthy w-6 fats. Their calorie contents range from 163 in almonds to 196 in pecans, with walnuts in the middle at 185 calories. The nutritional content according to Google: 28g Almonds. Like peanuts, these nuts pack a lot of fat, too. The best nut for pesto is not pine nuts. They are truly loaded with all types of nutrients, such as thiamine, vitamin B6, copper, potassium, iron, magnesium, riboflavin, niacin, pantothenic acid, and folate. Studies have shown that people who include a moderate amount of 2011).Peanuts contain all the 20 amino acids in variable proportions and is the biggest source of the protein called arginine (USDA Oats are a great source of Phosphorus, Iron. 1. When our body digests protein, it breaks the protein down to amino acids, which was used to maintain and repair the cells in our body, as well as to produce new cells. Both nuts have more of certain vitamins or nutrients: Almonds have more vitamin E, manganese, riboflavin, magnesium, and calcium. As a percentage of the RDA this is 38 %. Cashews Peanut butter nutrition facts Calories: 96 Of course, peanuts aren't really nuts at all. Protein is essential for growth and development! The water is then drained out and the almonds are added to a blender along with fresh water, salt, and any additional add-ins (such as dates for sweetness or vanilla, cacao powder, or berries for flavor variations). When considering price, peanut butter is the cheapest and smartest option nutritionally. While both technically are not nuts in botanical terms, we will refer to them as nuts for the purposes of this article. The peanut butter aisle can be overwhelming, with so many brands, varieties (creamy vs. crunchy, etc.) 190 calories also make it a good bulking snack like the Quest bar. (In comparison, pecans have less than three grams of protein per ounce, while pistachios clock in at 5.72 grams.) In addition, it provides 37% of your Vitamin E needs and is a good source of magnesium, phosphorus and manganese, which are all important for bone health. Winner: Almonds. contains: milk, peanuts. Almonds, macadamia nuts, hazelnuts and pecans also appear to be quite heart healthy. With roughly seven grams of protein per ounce, peanuts are the most protein-packed nuts around. A 2-tbsp. Almonds and peanuts are two examples of tiny food products that everyone would love to eat on the go or while watching their favorite movies. But, these bars have just 10g of protein which is decent for an on-the-go bite. While peanuts also have these same nutrients, the amount in peanuts is much lower than that of almonds. For example, peanuts contain 80% unsaturated fat to 20% saturated fat, a similar profile to olive oil (Harvard Health Letter, 2009). whey protein isolate, erythitol, unsweetened chocolate, cocoa butter, peanuts, palm kernel oilm soluble corn fiber, sodium caseinate. You'll also notice a two-tablespoon serving of almond butter and peanut butter contain about the same amount of protein. An ounce of various nuts (e.g., pistachios, peanuts, almonds) or seeds (e.g., pumpkin seeds) provides in the 15-20% range of the DRI. Pistachio nuts have more vitamin B-6, thiamin, selenium, and vitamin C. As far as peanut flour vs almond flour goes, peanut flour has roughly 40% less calories per serving, significantly less fat, more than double the protein, but it does have roughly 40% more carbohydrates. 49.93g vs 19.94g. Peanuts contain 3.4 grams of protein in every 0.5-ounce serving, while pistachios have about 3 grams in each serving. What about nuts and seeds? The good news is that about cup (47 grams) gets you 10 (delicious) grams of protein. Almonds and peanuts are two examples of tiny food products that everyone would love to eat on the go or while watching their favorite movies. Compare pine nuts vs. walnuts also similar calories and protein, but walnuts have over 18 times more antioxidants plus high amounts of Omega 3 fatty acids, which are good for heart health. Keep in mind that you could end up canceling out the heart-healthy benefits of nuts if they're covered with chocolate, sugar or salt. Pine nuts, commonly used in pesto, are low potassium nuts too. Regarding the net carbs, almond butter contains significantly less- standing at 8.5 grams, vs peanut butter at 17.5 grams per 100 grams. serving of almonds provides 10 g of mono- and 3 g of polyunsaturated fat, while containing only 1 1/2 g of saturated fat. Almond butter is richer in protein than almonds. The best nut for pesto is not pine nuts. Almonds vs. Search the database of over 8000 foods to compare any 3 foods. That isnt to say that nuts arent still an especially good source of protein. Cashews tend to be popular due to their taste, though they have less healthy fat (and therefore fewer calories) per ounce than other nuts. I Can't Decide Pack contains: Cinnamon Sugar Donut - Cashew Butter After the peanut oil is extracted, the protein content in the cake can reach 50 % (Zhao et al. An ounce of pine nuts is about 167 nuts. 40.65% smaller amount of sugars per 100g? A lot of people will opt for almonds over peanuts after comparing the nutrition content in each. Protein is an essential component of any diet. Peanuts are also considered low in potassium with 180 milligrams of potassium per ounce. 29.82% more food energy (kcal) per 100g? Ding, ding, ding! A 30g serving of almonds (about 28 almonds), comes in at 161 calories, 6g of protein, 3.4g of fiber and 13.8g of fat. But in the end, walnuts net carb tally is lower: 2 grams per ounce vs. almonds 3 Protein, fat and fiber content. Indeed, one serving of almonds (1/4 of a cup, a handful or 23 almonds) has 4 grams of fiber which is 14% of the fiber you need for the day. 7g Protein. Macadamia Nuts, Pecans. Ounce for ounce, macadamia nuts (10 to 12 nuts; 2 grams protein, 21 grams fat) and pecans (18 to 20 halves; 3 grams protein, 20 grams fat) have the most calories200 eachalong with the lowest amounts of protein and the highest amounts of fats. They are generally higher in protein and lower in fat than many other nuts too. Quality protein foods are essential for a healthy and balanced diet, and its a common misunderstanding that people following plant Protein: For protein, almonds again come out on top. serving of almonds provides 6 g of protein. However, peanuts are often viewed as an exception and treated more like tree nuts than legumes. Go Raw products are passionately handcrafted using only a few, simple, organic ingredients and are minimally processed to deliver the nutrition, protein, and energy you need to fuel your day. Comparing protein in almonds vs chicken breast The amount of protein in chicken breast is 31 g per 100g.As protein percentage of the RDA this is 62 %. 1. more potassium per 100g. They also contain oleic acid, an omega-9 fatty acid. Peanuts. Soy is one plant protein that contains all the essential amino acids. Peanut Butter VS Almond Butter. Oats are a good source of Thiamin, Magnesium, Zinc. The benefits: Nuts are flavorful little packages containing healthy unsaturated fats (see "Fat and calorie content per ounce of selected nuts and seeds"), protein, fiber, and other nutrients. Nuts (tree nuts and peanuts) are nutrient dense foods with complex matrices rich in unsaturated fatty and other bioactive compounds: high-quality vegetable protein, fiber, minerals, tocopherols, phytosterols, and phenolic compounds. In addition to protein, 10 almonds contain 1 gram of dietary fiber and about 6 grams of fat, according to the USDA Nutrient Data Laboratory. Almonds contain plenty of healthy fats, including both monounsaturated and polyunsaturated. Nuts are a very good source of plant based protein. They're more of a legume than a nut. Be like a squirrel, the scientists said, nibbling nuts over meat. Their calorie contents range from 163 in almonds to 196 in pecans, with walnuts in the middle at 185 calories. Here is a breakdown of some of the differences and benefits of both almonds and peanuts. Its made of ground peanuts often roasted first blended into a thick paste. Most of the fat in almonds is heart-healthy, unsaturated fat, which can prevent your risk for heart disease when used in place of saturated fat. The high content of protein and monounsaturated fat in peanuts may increase calorie burning (29, 30). Almonds have become increasingly popular in recent years, and they are now readily available in many places. A full 1-ounce portion of almonds provides you with a little less than 6 grams of protein. Almonds are rich in the essential mineral magnesium. Almonds are the best for losing weight due to their low-calorie/moderate carb/high protein makeup and peanuts are the best for packing on mass due to their caloric density and high protein level, but as long as youre eating them in moderation, counting your calories and getting in plenty of exercises, feel free to choose your favorite. Peanut Butter VS Almond Butter. Peanut flour would be ideal if youre seeking a lower-fat flour alternative with fewer calories and more protein. Almonds. Macadamia nuts are also very low in protein compared to other nuts, with less than 2.5 grams in a 1-ounce serving. Pine nuts, commonly used in pesto, are low potassium nuts too. The body type diet states that a mesomorph will do best with a well-balanced meal plan (40 percent carbs, 30 percent protein, and 30 percent fat), focusing on Compare carbs, fat, protein, vitamins, minerals, and more between different foods or serving sizes. Nuts provide many important nutrients, and nut consumption has even been associated with health benefits like a reduced risk of cancer and heart disease, particularly when consuming the healthiest nuts. One portion, or serving size, of almonds is usually 1 ounce, which is equivalent to about 23 whole almonds. Pre-sprouted nuts and seeds are the best source of living energy and protein for the body. Luckily, there are plenty of dairy-free foods you can This condition is known as lactose malabsorption or lactose intolerance.Sufferers experience digestive distress after eating milk, cheese, yogurt, butter and products containing milk and its derivatives. Peanut flour would be ideal if youre seeking a lower-fat flour alternative with fewer calories and more protein. Cashews vs Peanuts Which Have A Beter Nutritional profile? Protein per 100 grams: 24.4 grams. Therefore, chicken breast has 9.78 g more protein than Nuts, almonds. The healthiest nuts include almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, Valencia peanuts, pecans, walnuts and pistachios. In fact, a 1 oz. However, the peanut butter contains slightly more protein at 22.5 grams, in comparison to the almond butter- 21 grams per 100 grams. Peanut agglutinin (via peanut oil) has also been shown to promote atherosclerosis in animal models. 2.5x more lipids per 100g? It's usually served as tempeh or tofu, and soy milk is a popular replacement for milk. Peanuts are protein-packed with all the health benefits of tree nuts but they wont end up costing the same amount. Key Point: Dairy, eggs, and soy have the highest PDCAAS scores. Protein: 3.1 grams; Nut Butters. A one-ounce serving of nuts contains between 160 and 200 calories, most of which come from the heart-healthy monounsaturated fat. An ounce of pine nuts is about 167 nuts. 8.6g. Peanuts vs. Almonds. 14g Fat. Again, a serving of almonds is one ounce, and they contain 170 calories and 3 grams of fiber. Comparing protein in almonds vs chicken breast The amount of protein in chicken breast is 31 g per 100g.As protein percentage of the RDA this is 62 %. Compared to many other nuts, such as walnuts, almonds are a bit less calorie-dense. READ THIS NEXT: Tangerine vs Oranges 8mg. For those that are peanut fans, rejoice! If you think pricier almonds are healthier than peanuts, its time to think again. 6g Protein. A serving of peanut butter has over twice as much saturated fat as Youre less likely to take in aflatoxins with almond butter than peanut butter, but their levels are generally low when companies follow government-set standards. Do peanuts have more protein than other nuts? Almonds are indeed nuts and not legumes, but their nutritional value is quite similar to that of peanuts. Can rats eat almonds? A single serving will get you 6 grams of protein versus the 4 Like most other nuts, peanuts are also full of brain-boosting healthy fats and vitamin E, as well. In general, nuts are a high-calorie food; thus, the portion size should be limited to avoid consumption of excess calories. Many people think of nuts as just another junk food snack. Almonds vs. Why is Almonds better than Soybeans? The almond fruit is 3.56 cm (1 + 3 8 2 + 3 8 in) long. 3) Peanuts are a great source of protein. 2) They are nutrient dense. It helps A study of more than 81,000 people in North America found that meat protein-eaters increased their risk Almonds Vs Peanuts. Peanuts and peanut butter can be enjoyed as an easy snack or an addition to smoothies, protein shakes, or keto desserts. Peanuts are actually a legume and have more protein than any other nut with levels comparable to or better than serving of beans. Peanuts are protein-packed with all the health benefits of tree nuts but they wont end up costing the same amount. Peanut butter. Peanuts. The current Daily Value (%DV) for protein is 50 grams per day. It's also a good source of healthy fats and phytochemicals (plant chemicals that may be good for you). The Centers for Disease Control and Prevention says that healthy adult women should have about 46 grams of protein daily, while children between 4 and 18 years old need 19 to 52 grams each day, depending on their age, activity level and gender. Almonds Vs Peanuts. A one ounce serving, about the size of a small handful, provides about 160 calories for each. One ounce of pine nuts has just 169 milligrams of potassium. Both nuts are sodium free and cholesterol free. Apart from this, animal proteins generally score better than plant proteins. and sizes to choose from. But from the strict point of dieting, almonds and peanuts have about the same (fairly high!) Peanuts Are Chock Full of Heart-Healthy Monounsaturated Fats. SUPER XL - These rare peanuts are all graded as "Super XL" which accounts for less than 2% of the total peanut crop. Shutterstock. 14. In comparison, based on a 30 gram serving, raw almonds and raw pistachios have relatively the same calorie content, total fat content, fiber content and protein content. Almonds have two times more iron and five times more calcium than peanuts, though they both have the same amount of zinc. So, the verdict is in favour of almonds, as they are better nutritionally than peanuts as they contain more iron, calcium, magnesium and healthy fats. Comparing with Nuts, almonds, in 100g contains 21.22 g of protein. The statement holds true for peanuts and almonds, but beyond their cardiovascular benefits, they each provide different amounts of vitamins and minerals. Peanuts have more B vitamins, but almonds are a better choice for vitamin E and minerals. Woo-hoo! Pea protein is the most common type of protein used in plant-based protein powders. One ounce of pine nuts has just 169 milligrams of potassium. Although both peanuts and chickpeas pack almost equal amounts of protein, chickpeas are lower in saturated fat, higher in fiber, and lower in calories. Protein Both almond and peanut butter contain about the same amount of protein. The Complete Amino Acid Profile of Pea Protein The following graph shows a [] Here, we compare one tablespoon (16g) of almond butter with the same amount of peanut butter. 3.12mg. And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine) Now, lets look at mineral density. 29.85% more food energy (kJ) per 100g? Protein. And, being a good source of protein, peanut serves as a great snack that is packed with healthy fat as well as protein. Peanuts sometimes get a bad rap because of their high fat content. Serving, it 's still a low carb food ( about 10 of! 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