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.
Detailed nutritional comparison of cantaloupe and peanut butter is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Cantaloupe src
Image of Peanut Butter src

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) .

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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.