Cantaloupe vs. Peanut Butter
Nutrition comparison of Cantaloupe and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and peanut butter:
- Both cantaloupe and peanut butter are high in potassium.
- Cantaloupe has 62% less carbohydrates than peanut butter.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
- Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut butter has signficantly more Vitamin E than cantaloupe.
- Peanut butter has signficantly more iron than cantaloupe.
- Peanut butter is a great source of calcium.
- Peanut butter is an excellent source of dietary fiber and protein.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut butter is high in calories and cantaloupe has 94% less calories than peanut butter - cantaloupe has 34 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, cantaloupe is lighter in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. Cantaloupe has a macronutrient ratio of 9:87:4 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Peanut Butter | |
|---|---|---|
| Protein | 9% | 15% |
| Carbohydrates | 87% | 14% |
| Fat | 4% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe has 62% less carbohydrates than peanut butter - cantaloupe has 8.2g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in peanut butter comprise of 39% sugar, 37% dietary fiber and 23% starch.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has 789% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Cantaloupe and peanut butter contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Peanut butter is an excellent source of protein and it has 27 times more protein than cantaloupe - cantaloupe has 0.84g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and cantaloupe has 99% less saturated fat than peanut butter - cantaloupe has 0.05g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has more Vitamin C than peanut butter - cantaloupe has 36.7mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has more Vitamin A than peanut butter - cantaloupe has 169ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than cantaloupe - cantaloupe has 0.05mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Cantaloupe and peanut butter contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cantaloupe | Peanut Butter | |
|---|---|---|
| Thiamin | 0.041 MG | 0.106 MG |
| Riboflavin | 0.019 MG | 0.111 MG |
| Niacin | 0.734 MG | 13.696 MG |
| Pantothenic acid | 0.105 MG | 1.118 MG |
| Vitamin B6 | 0.072 MG | 0.418 MG |
| Folate | 21 UG | 92 UG |
Minerals
calcium
Peanut butter is a great source of calcium and it has 400% more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has signficantly more iron than cantaloupe - cantaloupe has 0.21mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both cantaloupe and peanut butter are high in potassium. Peanut butter has 179% more potassium than cantaloupe - cantaloupe has 267mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cantaloupe and peanut butter contain significant amounts of alpha linoleic acid (ALA).
| Cantaloupe | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.078 G |
| Total | 0.046 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than cantaloupe per 100 grams.
| Cantaloupe | Peanut Butter | |
|---|---|---|
| linoleic acid | 0.035 G | 13.854 G |
| other omega 6 | ~ | 0.64 G |
| Total | 0.035 G | 14.494 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 Peanut Butter (Peanut butter, chunk style, with salt) .
Cantaloupe g
()
|
Daily Values (%) |
Peanut 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 cantaloupe or peanut butter contain more calories in 100 grams?Peanut butter is high in calories and cantaloupe has 90% less calories than peanut butter - cantaloupe has 34 calories in 100g and peanut butter has 589 calories.
Does cantaloupe or peanut butter have more carbohydrates?
By weight, cantaloupe has 60% fewer carbohydrates than peanut butter - cantaloupe has 8.2g of carbs for 100g and peanut butter has 21.6g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in peanut butter comprise of 40% sugar, 40% dietary fiber and 20% starch.
Does cantaloupe or peanut butter contain more potassium?
Both cantaloupe and peanut butter are high in potassium. Peanut butter has 180% more potassium than cantaloupe - cantaloupe has 267mg of potassium in 100 grams and peanut butter has 745mg of potassium.