Cantaloupe vs. Almond Butter
Nutrition comparison of Cantaloupe and Almond Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and almond butter:
- Both almond butter and cantaloupe are high in potassium.
- Almond butter has more riboflavin, niacin, pantothenic acid and folate.
- Almond butter is an excellent source of Vitamin E, calcium, dietary fiber, iron and protein.
- Cantaloupe has 57% less carbohydrates than almond butter.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Almond Butter (Nuts, almond butter, plain, with salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond butter is high in calories and cantaloupe has 94% less calories than almond butter - almond butter has 614 calories per 100 grams and cantaloupe has 34 calories.
For macronutrient ratios, cantaloupe is lighter in protein, much heavier in carbs and much lighter in fat compared to almond butter per calorie. Cantaloupe has a macronutrient ratio of 9:87:4 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Almond Butter | |
|---|---|---|
| Protein | 9% | 13% |
| Carbohydrates | 87% | 11% |
| Fat | 4% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe has 57% less carbohydrates than almond butter - almond butter has 18.8g of total carbs per 100 grams and cantaloupe has 8.2g of carbohydrates.
dietary fiber
Almond butter is an excellent source of dietary fiber and it has 10 times more dietary fiber than cantaloupe - almond butter has 10.3g of dietary fiber per 100 grams and cantaloupe has 0.9g of dietary fiber.
sugar
Almond butter and cantaloupe contain similar amounts of sugar - almond butter has 6.3g of sugar per 100 grams and cantaloupe has 7.9g of sugar.
Protein
protein
Almond butter is an excellent source of protein and it has 23 times more protein than cantaloupe - almond butter has 21g of protein per 100 grams and cantaloupe has 0.84g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and cantaloupe has 99% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and cantaloupe has 0.05g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has more Vitamin C than almond butter - cantaloupe has 36.7mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has more Vitamin A than almond butter - cantaloupe has 169ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 483 times more Vitamin E than cantaloupe - almond butter has 24.2mg of Vitamin E per 100 grams and cantaloupe has 0.05mg of Vitamin E.
Vitamin K
Cantaloupe and almond butter contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Almond butter has more riboflavin, niacin, pantothenic acid and folate. Both cantaloupe and almond butter contain significant amounts of thiamin and Vitamin B6.
| Cantaloupe | Almond Butter | |
|---|---|---|
| Thiamin | 0.041 MG | 0.041 MG |
| Riboflavin | 0.019 MG | 0.939 MG |
| Niacin | 0.734 MG | 3.155 MG |
| Pantothenic acid | 0.105 MG | 0.318 MG |
| Vitamin B6 | 0.072 MG | 0.103 MG |
| Folate | 21 UG | 53 UG |
Minerals
calcium
Almond butter is an excellent source of calcium and it has 37 times more calcium than cantaloupe - almond butter has 347mg of calcium per 100 grams and cantaloupe has 9mg of calcium.
iron
Almond butter is an excellent source of iron and it has 15 times more iron than cantaloupe - almond butter has 3.5mg of iron per 100 grams and cantaloupe has 0.21mg of iron.
potassium
Both almond butter and cantaloupe are high in potassium. Almond butter has 180% more potassium than cantaloupe - almond butter has 748mg of potassium per 100 grams and cantaloupe has 267mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Cantaloupe | Almond Butter | |
|---|---|---|
| beta-carotene | 2020 UG | 1 UG |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 26 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cantaloupe has more alpha linoleic acid (ALA) than almond butter per 100 grams.
| Cantaloupe | Almond Butter | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.007 G |
| Total | 0.046 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than cantaloupe per 100 grams.
| Cantaloupe | Almond Butter | |
|---|---|---|
| linoleic acid | 0.035 G | 13.605 G |
| other omega 6 | ~ | 0.011 G |
| Total | 0.035 G | 13.616 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cantaloupe (Melons, cantaloupe, raw) and Almond Butter (Nuts, almond butter, plain, with salt added) .
Cantaloupe g
()
|
Daily Values (%) |
Almond Butter g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almond butter or cantaloupe contain more calories in 100 grams?Almond butter is high in calories and cantaloupe has 90% less calories than almond butter - almond butter has 614 calories in 100g and cantaloupe has 34 calories.
Does almond butter or cantaloupe have more carbohydrates?
By weight, cantaloupe has 60% fewer carbohydrates than almond butter - almond butter has 18.8g of carbs for 100g and cantaloupe has 8.2g of carbohydrates.
Does almond butter or cantaloupe contain more calcium?
Almond butter is a rich source of calcium and it has 37 times more calcium than cantaloupe - almond butter has 347mg of calcium in 100 grams and cantaloupe has 9mg of calcium.
Does almond butter or cantaloupe contain more iron?
Almond butter is an abundant source of iron and it has 15 times more iron than cantaloupe - almond butter has 3.5mg of iron in 100 grams and cantaloupe has 0.21mg of iron.
Does almond butter or cantaloupe contain more potassium?
Both almond butter and cantaloupe are high in potassium. Almond butter has 180% more potassium than cantaloupe - almond butter has 748mg of potassium in 100 grams and cantaloupe has 267mg of potassium.