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Almond butter vs. Melon — In-Depth Nutrition Comparison

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How are almond butter and melon different?

  • Almond butter is higher than melon in vitamin E, copper, manganese, phosphorus, vitamin B2, magnesium, iron, fiber, calcium, and zinc.
  • Almond butter covers your daily need for vitamin E, 161% more than melon.
  • Almond butter contains 102 times more phosphorus than melon. Almond butter contains 508mg of phosphorus, while melon contains 5mg.

Nuts, almond butter, plain, without salt added and Melons, casaba, raw types were used in this article.

Infographic

Almond butter vs Melon infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Melon
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 16% 13% 20% 1.9% 2.1% 1.2% 4.6% 2.2%
Contains more MagnesiumMagnesium +2436.4%
Contains more CalciumCalcium +3054.5%
Contains more PotassiumPotassium +311%
Contains more IronIron +926.5%
Contains more CopperCopper +1456.7%
Contains more ZincZinc +4600%
Contains more PhosphorusPhosphorus +10060%
Contains less SodiumSodium -22.2%
Contains more ManganeseManganese +5988.6%
Contains more SeleniumSelenium +500%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Melon
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 73% 0% 1% 0% 3.8% 7.2% 4.4% 5% 38% 0% 6.3% 6% 4.1%
Contains more Vitamin EVitamin E +48320%
Contains more Vitamin B1Vitamin B1 +173.3%
Contains more Vitamin B2Vitamin B2 +2929%
Contains more Vitamin B3Vitamin B3 +1259.9%
Contains more Vitamin B5Vitamin B5 +278.6%
Contains more FolateFolate +562.5%
Contains more CholineCholine +585.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +58.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Melon
1
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Contains more ProteinProtein +1788.3%
Contains more FatsFats +55400%
Contains more CarbsCarbs +186%
Contains more OtherOther +755.6%
Contains more WaterWater +5500.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Melon
1
38% 3% 59%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +1622150%
Contains more Poly. FatPolyunsaturated fat +34805.1%
Contains less Sat. FatSaturated fat -99.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond butter Melon
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Almond butter Melon DV% diff.
Vitamin E 24.21mg 0.05mg 161%
Copper 0.934mg 0.06mg 97%
Manganese 2.131mg 0.035mg 91%
Polyunsaturated fat 13.613g 0.039g 90%
Fats 55.5g 0.1g 85%
Monounsaturated fat 32.445g 0.002g 81%
Phosphorus 508mg 5mg 72%
Vitamin B2 0.939mg 0.031mg 70%
Magnesium 279mg 11mg 64%
Protein 20.96g 1.11g 40%
Iron 3.49mg 0.34mg 39%
Fiber 10.3g 0.9g 38%
Calcium 347mg 11mg 34%
Calories 614kcal 28kcal 29%
Zinc 3.29mg 0.07mg 29%
Vitamin C 0mg 21.8mg 24%
Saturated fat 4.152g 0.025g 19%
Vitamin B3 3.155mg 0.232mg 18%
Potassium 748mg 182mg 17%
Folate 53µg 8µg 11%
Choline 52.1mg 7.6mg 8%
Vitamin B5 0.318mg 0.084mg 5%
Vitamin B6 0.103mg 0.163mg 5%
Selenium 2.4µg 0.4µg 4%
Carbs 18.82g 6.58g 4%
Vitamin B1 0.041mg 0.015mg 2%
Vitamin K 0µg 2.5µg 2%
Net carbs 8.52g 5.68g N/A
Sugar 4.43g 5.69g N/A
Starch 0.08g 0%
Sodium 7mg 9mg 0%
Tryptophan 0.159mg 0%
Threonine 0.555mg 0%
Isoleucine 0.813mg 0%
Leucine 1.483mg 0%
Lysine 0.612mg 0%
Methionine 0.122mg 0%
Phenylalanine 1.149mg 0%
Valine 0.937mg 0%
Histidine 0.55mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Melon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
68%
Almond butter
11%
Melon
Minerals Daily Need Coverage Score
141%
Almond butter
7%
Melon

Comparison summary

Which food is lower in Saturated fat?
Melon
Melon is lower in Saturated fat (difference - 4.127g)
Which food is cheaper?
Melon
Melon is cheaper (difference - $2.4)
Which food is lower in Sugar?
Almond butter
Almond butter is lower in Sugar (difference - 1.26g)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 62)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is richer in vitamins?
Almond butter
Almond butter is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.