The Differences Between Peanuts and Tree Nuts
There are a few distinct differences between peanuts vs tree nuts. Let's take an in-depth look at various tree nuts as well as peanuts below:
Peanuts, contrary to popular belief, are not authentic tree nuts but legumes belonging to the same family as peas and beans. Did you know that peanuts have a fascinating history? They were first cultivated by ancient Southern American peoples over seven thousand years ago. Later, Spanish explorers discovered the native peanut plant and brought them back to Europe. From there, the popularity of peanuts spread over the world.
Interestingly, peanuts grow underground and are thus sometimes referred to as 'groundnuts'. Peanuts usually grow in pods on a plant that grows to about half a metre in height. There are four peanut varieties: Virginia, Spanish, Runner and Valencia. Runner peanuts are typically used in peanut butter due to their high crop yield, small round size and distinctive 'peanutty' flavour.
There are various tree nuts, each with a unique taste, texture, and nutritional profile. Some common tree nuts include:
- Brazil nuts
- Pine nuts
Almonds are nutrient-rich nuts known for their delicate flavour and versatility. Often enjoyed raw or roasted, they are a staple in many diets and are widely used in both sweet and savoury dishes. Almonds are also a great source of vitamin E, magnesium, and healthy omega-3 fats.
Cashews boast a mild and creamy texture, making them a favourite in vegan recipes as a dairy substitute. Originating from Venezuela and Brazil, these kidney-shaped nuts are tasty and contain essential minerals like zinc, magnesium, and iron.
Walnuts have a distinctive, slightly bitter character that complements a range of culinary dishes. Walnuts are high in omega-3 fatty acids, and walnut consumption has been linked to supporting brain health, weight loss and reduced inflammation.
Hazelnuts are celebrated as the star ingredient in a famous nutty spread many people enjoy. Have you tried this healthier choc-hazelnut spread? It's divine! With no palm oil or nasty additives (yum!). Hazelnuts provide a good amount of dietary fibre and are rich in vitamin E, contributing to maintaining healthy skin and eyes.
Pistachios are distinguished by their open shells and vibrant green kernels. These nuts are considered a lush addition to any mixed nuts bowl. Pistachios add a unique piquancy to dishes and snacks while being a good source of protein and fibre, which can be beneficial for gut health.
Macadamias are a native-Australian nut with a luxurious texture and rich flavour. These indulgent nuts are a prized ingredient in cookies and desserts. Macadamias are calorie-dense and contain healthy monounsaturated fats, thiamine, and manganese. Macadamias, pecans and Brazil nuts are also the top 3 keto-friendly nuts.
Hailing from the Southern United States, pecans have a sweet, buttery flavour and are often included in pies and other baked goods. Pecans are also high in antioxidants and provide heart-healthy monounsaturated fats.
Brazil nuts are large, crescent-shaped nuts known for their high selenium content, giving them a milky yet slightly bitter flavour. Selenium is crucial for thyroid health and is a critical cofactor mineral in the immune system. Brazil nuts may not be everyone's favourite nut. However, they're versatile and make a wonderful addition to many different recipes.
Pine nuts, the edible seeds within pine cones, are small but mighty, offering a subtle, sweet, and creamy flavour. Pine nuts are the main ingredient in traditional pesto sauce and are also a good source of vitamins and minerals, including vitamin K and manganese.
Health Benefits of Tree Nuts and Peanuts
Heart Health and Cholesterol
Both peanuts and tree nuts have been linked to improved heart health. The monounsaturated and polyunsaturated fats found in nuts can help support healthy cholesterol levels. As part of a macronutrient-balanced diet, the regular consumption of nuts has been associated with a reduced risk of heart disease.
Despite being calorie-dense, nuts can assist with weight management. The combination of protein, healthy fats, and fibre in nuts can help keep you feeling full, reducing the likelihood of overeating and snacking on less nutritious foods.
Nutrient Density & Antioxidant Profiles
In the realm of micronutrients, nuts are an antioxidant powerhouse. The natural polyphenols in nuts act as antioxidants in the body. Antioxidants help combat oxidative stress in cells, reduce aging effects, and help minimise the risk of developing chronic diseases. Consuming various nuts ensures a diverse intake of antioxidants, each with its own protective benefits. Peanuts are actually naturally high in resveratrol (which is higher in roasted peanuts, too!).
Peanuts vs Tree Nuts - Which is Healthier?
Peanuts and tree nuts may share the "nut" label, but they differ significantly in their nutritional profiles. When it comes to macronutrients, peanuts boast slightly higher protein and carbohydrate content than most tree nuts, making them a favourite among plant-based enthusiasts. Peanuts are also more calorie-dense than the average tree nut.
On the flip side, tree nuts tend to contain higher levels of unsaturated fats, particularly heart-healthy monounsaturated and polyunsaturated fats. Regarding micronutrients, both peanuts and tree nuts are rich sources of vitamins and minerals. Peanuts stand out with a reputation for being a good source of B vitamins, magnesium, and iron. At the same time, tree nuts such as almonds, cashews, and walnuts are lauded for their high fibre, vitamin E, magnesium, and calcium content.
So, is there a clear winner between peanuts vs tree nuts? Ultimately, your individual dietary needs and preferences determine the debate here. If your primary health goal is to boost your overall protein intake, peanuts are a quick and easy way to ensure you meet your quota. If, however, you want to support your digestive health, brain health, heart health and antioxidant levels, tree nuts can cover all those bases and more.
Allergies and Sensitivities: Navigating the Nut-Free Zone
Breaking it Down: Peanuts vs Tree Nuts
As mentioned, peanuts and tree nuts come from different plant families. Peanuts are legumes related to beans and lentils, whereas tree nuts are the seeds of certain fruits or plants. This botanical distinction is critically relevant for those with allergies or sensitivities, as reactions to one type of nut do not necessarily mean a reaction to the other.
However, in some cases, nut allergies can be severe or even life-threatening. Understanding cross-contamination risks is important for sensitive individuals. Allergy tests can provide clear guidance on what nuts are safe for consumption or must be avoided. Addressing any reactions to nut consumption and working with a health professional or doctor where necessary is imperative.
Creative Culinary Twists with Nuts
Here are a few ways to enjoy the versatility and health benefits of both peanuts and other tree nuts in your everyday cooking:
- Nut-Crusted Salmon: Enhance your dinner with a heart-healthy twist by coating salmon fillets with finely chopped almonds. Not only does this boost the flavour and crunch, but it also adds a dose of healthy fats and protein.
- Cashew Butter Toast: Swap out ordinary peanut butter for creamy cashew butter on whole-grain toast. Top with banana slices or a sprinkle of chia seeds for an energy-packed breakfast or snack.
- Pistachio Pesto: Replace pine nuts with pistachios in your pesto recipe to create a unique, nutritious spread for sandwiches, pasta, or as a delicious dip for veggies.
- Spiced Walnut Porridge: Stir toasted, spiced walnuts into your morning oats for a warming and filling meal that supplies a good balance of omega-3 fatty acids, protein, and fibre.
- Thai Peanut Quinoa Bowls: Combine the deliciousness of Thai cuisine with the health benefits of quinoa by creating a colourful bowl topped with veggies, grilled chicken, and a spicy peanut sauce drizzle.
Peanuts vs Tree Nuts: Cracking the Final Thoughts
The debate between peanuts and tree nuts is not about which is "better" but rather about understanding the value each can bring to your diet. Whether you're making a choice based on taste, nutrient content, or culinary application, incorporating a variety of nuts into your meals is a smart move for your overall health and well-being.
Nibbling on nuts regularly, as part of a balanced diet, can help curb cravings, improve heart health, and provide an array of essential nutrients your body craves. Whether it's peanuts or tree nuts, you can't go wrong with getting a boost of nutrients and improving your health.
Peanuts & Tree Nuts Recipes To Enjoy
Almond-Crusted Baked Chicken Tenders
Savour the delicate, nutty crust and succulent interior of these lovely chicken tenders. This wholesome recipe serves four and is a delectable way to incorporate tree nuts into a nourishing meal.
- 500g chicken tenders
- 1 cup almond flour
- 1/2 cup all-purpose flour
- 2 large eggs
- 1 tsp garlic powder
- 1 tsp paprika
- Salt and pepper to taste
- Non-stick cooking spray
- Preheat your oven to 170°C and spray a baking tray with non-stick cooking spray.
- In a shallow dish, mix the finely chopped almonds with garlic powder, paprika, salt, and pepper.
- Place flour in a second shallow dish and beat eggs in a third dish.
- Dredge each chicken tender in the flour, shaking off the excess, then dip into the beaten eggs, and finally coat with the almond mixture.
- Arrange the almond-crusted tenders on the prepared baking sheet, ensuring they do not touch.
- Bake for 20 to 25 minutes or until the chicken is cooked through and the almond crust is golden and crisp. Keep an eye on your chicken tenders, as almond flour tends to burn due to its high-fat content.
- Let the tenders rest for a few minutes before serving with your choice of dipping sauces or a fresh salad.
Classic Peanut Butter Cookies
Indulge in the simple joy of homemade peanut butter cookies! This timeless recipe yields about two dozen cookies that are both chewy and bursting with peanutty goodness.
- 1 cup peanut butter (smooth or crunchy, depending on preference)
- 1 cup white sugar
- 1 large egg
- 1 tsp baking soda
- 1/2 tsp vanilla extract
- A pinch of salt
- Preheat your oven to 175°C and line two baking trays with baking paper.
- In a mixing bowl, combine the peanut butter and sugar until well mixed. Beat in the egg, baking soda, vanilla extract, and salt until the mixture becomes smooth.
- Roll the dough into 1-inch balls and, if desired, roll each ball in additional sugar to coat.
- Place the dough balls on the prepared baking sheets, spaced about 2 inches apart. Flatten each ball with the back of a fork, creating a crisscross pattern on top.
- Bake for 10 to 12 minutes or until the edges of the cookies turn golden brown.
- Remove from the oven and allow the cookies to cool on the baking sheets for a couple of minutes before transferring them to a wire rack to cool completely.
Maple-Glazed Walnut Salmon
Enjoy a harmonious blend of tastes with this glorious salmon dish. Ideal for a refined yet simple dinner, it serves four and subtly infuses the richness of fish with the earthy crunch of walnuts.
- 4 salmon fillets (6 ounces each)
- 1/2 cup walnuts, finely chopped
- 3 tbsp pure maple syrup
- 2 tbsp Dijon mustard
- 1 tbsp olive oil
- 1/4 tsp salt
- 1/4 tsp ground black pepper
- Fresh dill or parsley for garnish (optional)
- Preheat your oven to 200°C. Line a baking tray with baking paper.
- In a small bowl, mix together the maple syrup, Dijon mustard, olive oil, salt, and pepper.
- Place the salmon fillets skin-side down on the prepared baking sheet.
- Spread the maple syrup mixture over the top of each salmon fillet.
- Press the chopped walnuts onto the maple syrup mixture to coat the top of each fillet.
- Bake for 12-15 minutes or until the salmon easily flakes with a fork and the walnuts are toasted.
- Garnish with chopped fresh dill or parsley before serving.
Balakrishna, R., Bjørnerud, T., Bemanian, M., Aune, D., & Fadnes, L. T. (2022). Consumption of Nuts and Seeds and Health Outcomes Including Cardiovascular Disease, Diabetes and Metabolic Disease, Cancer, and Mortality: An Umbrella Review. Advances in nutrition (Bethesda, Md.), 13(6), 2136–2148. https://doi.org/10.1093/advances/nmac077
Bitok, E., & Sabaté, J. (2018). Nuts and Cardiovascular Disease. Progress in cardiovascular diseases, 61(1), 33–37. https://doi.org/10.1016/j.pcad.2018.05.003
Bublin, M., & Breiteneder, H. (2014). Cross-reactivity of peanut allergens. Current allergy and asthma reports, 14(4), 426. https://doi.org/10.1007/s11882-014-0426-8
Garg, M. L., Blake, R. J., Wills, R. B., & Clayton, E. H. (2007). Macadamia nut consumption modulates favourably risk factors for coronary artery disease in hypercholesterolemic subjects. Lipids, 42(6), 583–587. https://doi.org/10.1007/s11745-007-3042-8
Palladino, C., & Breiteneder, H. (2018). Peanut allergens. Molecular immunology, 100, 58–70. https://doi.org/10.1016/j.molimm.2018.04.005
Ros, E., Singh, A., & O'Keefe, J. H. (2021). Nuts: Natural Pleiotropic Nutraceuticals. Nutrients, 13(9), 3269. https://doi.org/10.3390/nu13093269
Weschenfelder, C., Schaan de Quadros, A., Lorenzon Dos Santos, J., Bueno Garofallo, S., & Marcadenti, A. (2020). Adipokines and Adipose Tissue-Related Metabolites, Nuts and Cardiovascular Disease. Metabolites, 10(1), 32. https://doi.org/10.3390/metabo10010032