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Cantaloupe vs. Apple — In-Depth Nutrition Comparison

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The main differences between cantaloupe and apples

  • Cantaloupe has more vitamin A and vitamin C; however, apples have more fiber.
  • Daily need coverage for vitamin A for cantaloupe is 67% higher.
  • Apples have 8 times less vitamin B3 than cantaloupe. Cantaloupe has 0.734mg of vitamin B3, while apples have 0.091mg.
  • Cantaloupe is lower in sugar.
  • Cantaloupe has a higher glycemic index than apples.

Food types used in this article are Melons, cantaloupe, raw and Apples, raw, with skin.

Infographic

Cantaloupe vs Apple 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 8.6% 2.7% 24% 7.9% 14% 4.9% 6.4% 2.1% 5.3% 2.2%
Apple
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +149.5%
Contains more IronIron +75%
Contains more CopperCopper +51.9%
Contains more ZincZinc +350%
Contains more PhosphorusPhosphorus +36.4%
Contains more ManganeseManganese +17.1%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -93.8%

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 122% 56% 1% 0% 10% 4.4% 14% 6.3% 17% 0% 6.3% 16% 4.1%
Apple
2
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Contains more Vitamin CVitamin C +697.8%
Contains more Vitamin AVitamin A +5533.3%
Contains more Vitamin B1Vitamin B1 +141.2%
Contains more Vitamin B3Vitamin B3 +706.6%
Contains more Vitamin B5Vitamin B5 +72.1%
Contains more Vitamin B6Vitamin B6 +75.6%
Contains more Vitamin KVitamin K +13.6%
Contains more FolateFolate +600%
Contains more CholineCholine +123.5%
Contains more Vitamin EVitamin E +260%
Contains more Vitamin B2Vitamin B2 +36.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cantaloupe Apple DV% diff.
Vitamin C 36.7mg 4.6mg 36%
Vitamin A 169µg 3µg 18%
Fiber 0.9g 2.4g 6%
Fructose 1.87g 5.9g 5%
Folate 21µg 3µg 5%
Potassium 267mg 107mg 5%
Vitamin B3 0.734mg 0.091mg 4%
Vitamin B6 0.072mg 0.041mg 2%
Copper 0.041mg 0.027mg 2%
Vitamin B1 0.041mg 0.017mg 2%
Magnesium 12mg 5mg 2%
Carbs 8.16g 13.81g 2%
Calories 34kcal 52kcal 1%
Iron 0.21mg 0.12mg 1%
Zinc 0.18mg 0.04mg 1%
Choline 7.6mg 3.4mg 1%
Phosphorus 15mg 11mg 1%
Sodium 16mg 1mg 1%
Vitamin E 0.05mg 0.18mg 1%
Selenium 0.4µg 0µg 1%
Protein 0.84g 0.26g 1%
Vitamin B2 0.019mg 0.026mg 1%
Vitamin B5 0.105mg 0.061mg 1%
Fats 0.19g 0.17g 0%
Net carbs 7.26g 11.41g N/A
Calcium 9mg 6mg 0%
Sugar 7.86g 10.39g N/A
Starch 0.03g 0.05g 0%
Manganese 0.041mg 0.035mg 0%
Vitamin K 2.5µg 2.2µg 0%
Saturated fat 0.051g 0.028g 0%
Monounsaturated fat 0.003g 0.007g 0%
Polyunsaturated fat 0.081g 0.051g 0%
Tryptophan 0.002mg 0.001mg 0%
Threonine 0.017mg 0.006mg 0%
Isoleucine 0.021mg 0.006mg 0%
Leucine 0.029mg 0.013mg 0%
Lysine 0.03mg 0.012mg 0%
Methionine 0.012mg 0.001mg 0%
Phenylalanine 0.023mg 0.006mg 0%
Valine 0.033mg 0.012mg 0%
Histidine 0.015mg 0.005mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 90%
Protein: 0.84 g
Fats: 0.19 g
Carbs: 8.16 g
Water: 90.15 g
Other: 0.66 g
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more ProteinProtein +223.1%
Contains more FatsFats +11.8%
Contains more OtherOther +230%
Contains more CarbsCarbs +69.2%
~equal in Water ~85.56g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 2% 60%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.081 g
Apple
2
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
Contains more Poly. FatPolyunsaturated fat +58.8%
Contains less Sat. FatSaturated fat -45.1%
Contains more Mono. FatMonounsaturated fat +133.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
55% 20% 24%
Starch: 0.03 g
Sucrose: 4.35 g
Glucose: 1.54 g
Fructose: 1.87 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.06 g
Apple
3
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +110.1%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +66.7%
Contains more GlucoseGlucose +57.8%
Contains more FructoseFructose +215.5%
~equal in Lactose ~0g

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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. Cantaloupe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169092/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.