Nuts and legumes are nutrient-rich foods that are super easy to add to your diet. However, are these two different from each other or are they the same? Whether or not nuts are considered a legume is one of the most debated topics amongst plant-based eaters.
Many people use nuts and legumes interchangeably. After all, both are available in the grocery store, marketed for their health benefits, and have a lot of similarities in appearance. However, these items are different in several ways. Learn their differences in today’s blog.
Nuts v/s Legumes
Number of Seeds
Nuts consist of one seed surrounded by a hard shell. Legumes have two or more seeds in a pod, covered by a thin outer layer called the hull.
Nuts like almonds, cashews, hazelnuts, peanuts, and walnuts are produced from trees, while legumes include beans, lentils, and peas that grow on plants with pods.
Nutritional Value
Nuts are a good source of protein, monounsaturated fats, and minerals like magnesium, manganese, copper, and phosphorus. They contain healthy fats that help lower cholesterol levels in the bloodstream.
Moreover, they are rich in fiber, vitamin E, and B, such as thiamine (B1), riboflavin (B2), and niacin (B3), which are essential nutrients for good health. These snackable or salad dressing items also have a high concentration of antioxidants that reduce inflammation in the body.
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Legumes contain similar nutritional benefits as nuts, except they are typically lower in fat content. They’re also rich in iron, zinc, and B vitamins, such as folate, niacin, and thiamine, which help maintain a healthy heart. Furthermore, they contain significant amounts of fiber and complex carbohydrates (starches).
Keep in mind that legumes contain lectins — proteins that may cause intestinal distress if consumed raw or undercooked, so it is advised to cook them before eating.
Calorie Content
The primary difference between nuts and legumes is their calorie content. One ounce (about 1/4 cup) of nuts has about 185 calories, while an ounce of legumes has about 100 calories (depending on the type you choose).
Although nuts are a high-calorie food, they are helpful with weight loss. It’s because your body cannot absorb all of the calories, and a portion of fat gets stuck into the fibrous wall of the nut during digestion. However, you can’t eat them in large amounts since they are calorie-dense.
Dehiscent Property
Nuts are indehiscent as they do not open on their own. They are the fruit of plants with an outer shell that splits open during germination, revealing the wooden-covered seed inside.
On the other hand, the legume pod is dehiscent. Its seeds discharge for dispersal by wind or animals that eat them. They have a side opening that splits to remove seeds. Some legumes produce edible pods, such as green beans and soybeans, while others produce non-edible pods that contain nitrogen-fixing bacteria.
Nuts are not in close contact with their shell, while legumes are attached to their shell (pod) closely.
Have a close look at this table for a direct understanding:
| Parameter | Nuts | Legumes |
| Number of Seeds | Usually one seed. | Have multiple seeds in a single pod. |
| Shell Type | Hard wooden covering | Soft covering |
| Nutritional Value | Rich in protein, vitamins, and minerals. Contain vegetable oils and saturated fats in ample quantities. | Rich in proteins and carbohydrates, providing a higher amount of energy. |
| Calorie Content | Even small quantities provide high calories. | Provide comparatively lower calories. |
| Property of Dehiscent | Indehiscent nuts that do not open on their own. | The legume pod is dehiscent. It discharges seeds easily. |
| Examples | Almonds, hazelnuts, cashew nuts, walnuts, pistachios, chestnuts, etc. | Soybean, peanuts, lentils, peas, chickpeas, mung beans, kidney beans, etc. |
We hope this blog helped you differentiate between nuts and legumes. Stay tuned with The Glam Lives for more such blogs!
Feature Image Credits- Photo by Vanessa Loring on Unsplash!
