Benefits of Makhana vs Peanuts | Fox Nuts Benefits & Nutrition

In the vast world of snacking, where choices seem endless, two contenders stand out for their unique blend of flavor, nutrition, and versatility. Makhana, often known as fox nuts, and peanuts, the classic go-to snack, have been cherished for their distinctive qualities and wholesome goodness. These two snacks, though seemingly disparate, share the spotlight when it comes to healthy snacking options. In our quest for making mindful dietary choices, understanding the benefits of makhana vs peanuts is a valuable endeavour.

Makhana, with its ethereal appearance and rich history, offers a unique set of nutrients and health advantages that have been celebrated for centuries. On the other hand, peanuts, humble in appearance but mighty in nutrition, have been a staple in pantries around the globe. Whether you’re on a quest for a lighter snack option or seeking a protein-packed indulgence, our exploration of makhana and peanuts will serve as your guide. Let’s uncover the secrets behind these cherished snacks and understand how they can contribute to your overall well-being.

Understanding the Importance of Nutrients

Before we get into the exciting showdown between the benefits of makhana vs peanuts, let’s take a closer look at the importance of each nutrient for our bodies.


  • Calories
    • Calories are the body’s primary source of energy. They fuel all bodily functions, from basic daily activities like breathing and digestion to more vigorous endeavours such as exercise and physical labour.
    • Maintaining a balanced calorie intake is crucial. Consuming too few calories can leave the body fatigued and unable to perform optimally while consuming excess calories can lead to weight gain as the surplus is stored as body fat.
  • Total Fat
    • Dietary fats are versatile nutrients with several essential functions. They are critical for the absorption of fat-soluble vitamins (A, D, E, and K) which play vital roles in maintaining vision, immune function, and overall health.
    • However, moderation in fat consumption is key. Excessive fat intake can lead to obesity and an increased risk of heart disease as the excess fat is stored in adipose tissue, potentially contributing to clogged arteries and cardiovascular issues.
  • Saturated Fat
    • These fats have the potential to raise levels of LDL (low-density lipoprotein) cholesterol, often referred to as “bad” cholesterol.
    • High intake of saturated fat is associated with an increased risk of heart disease. Managing saturated fat intake is pivotal for maintaining heart health and preventing cardiovascular problems.
  • Protein
    • Proteins are the fundamental building blocks of the body. They play a pivotal role in constructing and repairing muscle tissue, as well as contributing to the development of various structural components like skin, hair, nails, and organs.
    • Beyond their structural functions, proteins are vital for enzymatic and hormonal functions essential for life. Enzymes facilitate chemical reactions within the body, while hormones regulate various bodily processes, including growth, metabolism, and immune function.


  • Magnesium
    • Magnesium is a micronutrient crucial for proper bodily function. It participates in over 300 enzymatic reactions, making it essential for numerous physiological processes.
    • Its roles include regulating muscle contractions, nerve signalling, and blood sugar regulation. Additionally, magnesium contributes to the maintenance of strong bones and teeth.
  • Potassium
    • Potassium is a mineral that plays a pivotal role in maintaining optimal muscle function, facilitating nerve communication, and regulating heart rhythms.
    • Its functions extend to the regulation of fluid balance in the body, ensuring that muscles and nerves function correctly.
  • Calcium
    • Calcium’s significance extends beyond its association with strong bones and teeth. When the body doesn’t receive an adequate supply of calcium through the diet, it may draw from its bone reserves, potentially leading to bone loss and conditions like osteoporosis, characterized by brittle and fragile bones.
    • Calcium also plays a crucial role in blood clotting and the transmission of nerve signals, underscoring its multifaceted importance in various bodily functions.

Benefits of Makhana (Makhana Nutrition Facts)

Having unravelled the profound importance of each nutritional element in our earlier discussion, it’s time to turn our attention to the benefits of makhana vs peanuts.

Nutrition value Comparison 
Plain makhana & peanuts

Makhana (Plain)

  • Calories (332kcal): Calories in makhana are moderate, making it an excellent choice for those aiming to manage their calorie intake.
  • Total Fat (2g): It is exceptionally low in total fat, ideal for those seeking a low-fat snack option.
  • Saturated Fat (0.3g): Makhana is remarkably low in saturated fat, reducing the risk of cardiovascular issues.
  • Makhana Protein (15g): Makhana boasts a substantial protein content, making it a suitable choice for individuals looking to increase their protein intake.
  • Magnesium (210mg): Abundant in magnesium, Makhana contributes to muscle and nerve function and overall well-being.
  • Potassium (1368mg): Its high potassium content helps regulate heart rhythm and maintain proper muscle and nerve function.
  • Calcium (163mg): Makhana aids in bone health with a significant calcium content.



  • Calories (567kcal): Peanuts are relatively high in calories, which might not be ideal for individuals aiming to manage their calorie intake, as consuming them can significantly contribute to daily calorie totals.
  • Total Fat (49.2g): The substantial total fat content in peanuts, though consisting primarily of healthy unsaturated fats, can be a concern for those aiming to limit fat consumption.
  • Saturated Fat (6.28g): Peanuts contain a noticeable amount of saturated fat, which, in excess, can pose risks to heart health, potentially elevating LDL cholesterol levels.
  • Protein (25.8g): Peanuts are an excellent source of protein, with a generous content that makes them a preferred option for those seeking protein-rich snacks.
  • Magnesium (168mg): Peanuts contain a notable amount of magnesium, contributing to muscle and nerve function, as well as overall well-being.
  • Potassium (705mg): With a substantial potassium content, peanuts assist in regulating heart rhythm and maintaining proper muscle and nerve function.
  • Calcium (92mg): While peanuts do contain calcium, it’s notably less than some other foods, which might make them less appealing for individuals focused on increasing their calcium intake for bone health.



When comparing the benefits of makhana vs peanuts, it becomes evident that each of these snacks offers a distinct nutritional profile, catering to varying dietary needs and preferences. Makhana, with its lower calorie content, minimal total fat, and virtually negligible saturated fat, emerges as a favorable choice for those conscious of their calorie and fat intake. Its high protein content, coupled with generous amounts of magnesium, potassium, and calcium, contributes to overall well-being, making it a well-rounded, health-conscious snack.

On the other hand, peanuts, while protein-rich, can be calorie-dense with a higher total fat and saturated fat content. While they provide an ample supply of potassium, their calcium levels fall behind those of Makhana. Peanuts can be a valuable choice for those looking for an energy boost but might not be the first choice for individuals seeking to limit their calorie and fat intake. The decision between Makhana and peanuts ultimately hinges on individual nutritional goals, and understanding the nutritional nuances of each can help tailor snack choices to specific needs.

So, the next time you reach for a snack, remember to check out our handpicked makhana varieties Jumbo & Premium.

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