Cantaloupe vs. Avocado — In-Depth Nutrition Comparison
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How are cantaloupe and avocadoes different?
- Cantaloupe is richer in vitamin C and vitamin A, while avocadoes are higher in vitamin B5, fiber, copper, vitamin K, folate, vitamin B6, and vitamin E.
- Cantaloupe covers your daily need for vitamin C, 30% more than avocadoes.
- Cantaloupe contains 24 times more vitamin A than avocadoes. Cantaloupe contains 169µg of vitamin A, while avocadoes contain 7µg.
- Cantaloupe is lower in saturated fat.
- Cantaloupe has a higher glycemic index (65) than avocadoes (40).
Melons, cantaloupe, raw and Avocados, raw, all commercial varieties types were used in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +141.7% |
| Contains more CalciumCalcium | +33.3% |
| Contains more PotassiumPotassium | +81.6% |
| Contains more IronIron | +161.9% |
| Contains more CopperCopper | +363.4% |
| Contains more ZincZinc | +255.6% |
| Contains more PhosphorusPhosphorus | +246.7% |
| Contains less SodiumSodium | -56.3% |
| Contains more ManganeseManganese | +246.3% |
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.
| Contains more Vitamin CVitamin C | +267% |
| Contains more Vitamin AVitamin A | +2314.3% |
| Contains more Vitamin EVitamin E | +4040% |
| Contains more Vitamin B1Vitamin B1 | +63.4% |
| Contains more Vitamin B2Vitamin B2 | +584.2% |
| Contains more Vitamin B3Vitamin B3 | +136.8% |
| Contains more Vitamin B5Vitamin B5 | +1222.9% |
| Contains more Vitamin B6Vitamin B6 | +256.9% |
| Contains more Vitamin KVitamin K | +740% |
| Contains more FolateFolate | +285.7% |
| Contains more CholineCholine | +86.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.84 g
Fats:
0.19 g
Carbs:
8.16 g
Water:
90.15 g
Other:
0.66 g
Protein:
2 g
Fats:
14.66 g
Carbs:
8.53 g
Water:
73.23 g
Other:
1.58 g
| Contains more WaterWater | +23.1% |
| Contains more ProteinProtein | +138.1% |
| Contains more FatsFats | +7615.8% |
| Contains more OtherOther | +139.4% |
~equal in
Carbs
~8.53g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.051 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.081 g
Saturated fat:
Sat. Fat
2.126 g
Monounsaturated fat:
Mono. Fat
9.799 g
Polyunsaturated fat:
Poly. Fat
1.816 g
| Contains less Sat. FatSaturated fat | -97.6% |
| Contains more Mono. FatMonounsaturated fat | +326533.3% |
| Contains more Poly. FatPolyunsaturated fat | +2142% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0.11 g
Sucrose:
0.06 g
Glucose:
0.37 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more SucroseSucrose | +7150% |
| Contains more GlucoseGlucose | +316.2% |
| Contains more FructoseFructose | +1458.3% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +266.7% |
| Contains more GalactoseGalactose | +66.7% |
~equal in
Lactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 36.7mg | 10mg | 30% |
| Vitamin B5 | 0.105mg | 1.389mg | 26% |
| Monounsaturated fat | 0.003g | 9.799g | 24% |
| Fiber | 0.9g | 6.7g | 23% |
| Fats | 0.19g | 14.66g | 22% |
| Vitamin A | 169µg | 7µg | 18% |
| Copper | 0.041mg | 0.19mg | 17% |
| Folate | 21µg | 81µg | 15% |
| Vitamin K | 2.5µg | 21µg | 15% |
| Vitamin B6 | 0.072mg | 0.257mg | 14% |
| Vitamin E | 0.05mg | 2.07mg | 13% |
| Polyunsaturated fat | 0.081g | 1.816g | 12% |
| Vitamin B2 | 0.019mg | 0.13mg | 9% |
| Saturated fat | 0.051g | 2.126g | 9% |
| Vitamin B3 | 0.734mg | 1.738mg | 6% |
| Calories | 34kcal | 160kcal | 6% |
| Potassium | 267mg | 485mg | 6% |
| Phosphorus | 15mg | 52mg | 5% |
| Manganese | 0.041mg | 0.142mg | 4% |
| Zinc | 0.18mg | 0.64mg | 4% |
| Iron | 0.21mg | 0.55mg | 4% |
| Magnesium | 12mg | 29mg | 4% |
| Fructose | 1.87g | 0.12g | 2% |
| Vitamin B1 | 0.041mg | 0.067mg | 2% |
| Protein | 0.84g | 2g | 2% |
| Choline | 7.6mg | 14.2mg | 1% |
| Carbs | 8.16g | 8.53g | 0% |
| Net carbs | 7.26g | 1.83g | N/A |
| Calcium | 9mg | 12mg | 0% |
| Sugar | 7.86g | 0.66g | N/A |
| Starch | 0.03g | 0.11g | 0% |
| Sodium | 16mg | 7mg | 0% |
| Selenium | 0.4µg | 0.4µg | 0% |
| Tryptophan | 0.002mg | 0.025mg | 0% |
| Threonine | 0.017mg | 0.073mg | 0% |
| Isoleucine | 0.021mg | 0.084mg | 0% |
| Leucine | 0.029mg | 0.143mg | 0% |
| Lysine | 0.03mg | 0.132mg | 0% |
| Methionine | 0.012mg | 0.038mg | 0% |
| Phenylalanine | 0.023mg | 0.097mg | 0% |
| Valine | 0.033mg | 0.107mg | 0% |
| Histidine | 0.015mg | 0.049mg | 0% |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
20%
32%
Minerals Daily Need Coverage Score
8%
21%
Comparison summary
Which food is lower in Saturated fat?
Cantaloupe is lower in Saturated fat (difference - 2.075g)
Which food is cheaper?
Cantaloupe is cheaper (difference - $0.8)
Which food is lower in Sugar?
Avocado is lower in Sugar (difference - 7.2g)
Which food contains less Sodium?
Avocado contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Avocado is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)