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Cantaloupe vs. Plum — In-Depth Nutrition Comparison

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Significant differences between cantaloupe and plums

  • The amount of vitamin A and vitamin C in cantaloupe is higher than in plums.
  • Cantaloupe covers your daily vitamin A needs 61% more than plums.
  • Plums have 4 times less folate than cantaloupe. Cantaloupe has 21µg of folate, while plums have 5µg.
  • Cantaloupe contains less sugar.
  • Cantaloupe has a higher glycemic index. The glycemic index of cantaloupe is 65, while the glycemic index of plums is 53.

Specific food types used in this comparison are Melons, cantaloupe, raw and Plums, raw.

Infographic

Cantaloupe vs Plum 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.
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%
Plum
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +71.4%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +70.1%
Contains more IronIron +23.5%
Contains more ZincZinc +80%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +39%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +26.8%
~equal in Phosphorus ~16mg

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%
Plum
4
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin CVitamin C +286.3%
Contains more Vitamin AVitamin A +894.1%
Contains more Vitamin B1Vitamin B1 +46.4%
Contains more Vitamin B3Vitamin B3 +76%
Contains more Vitamin B6Vitamin B6 +148.3%
Contains more FolateFolate +320%
Contains more CholineCholine +300%
Contains more Vitamin EVitamin E +420%
Contains more Vitamin B2Vitamin B2 +36.8%
Contains more Vitamin B5Vitamin B5 +28.6%
Contains more Vitamin KVitamin K +156%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cantaloupe Plum DV% diff.
Vitamin C 36.7mg 9.5mg 30%
Vitamin A 169µg 17µg 17%
Folate 21µg 5µg 4%
Vitamin K 2.5µg 6.4µg 3%
Vitamin B6 0.072mg 0.029mg 3%
Potassium 267mg 157mg 3%
Fructose 1.87g 3.07g 2%
Vitamin B3 0.734mg 0.417mg 2%
Fiber 0.9g 1.4g 2%
Copper 0.041mg 0.057mg 2%
Choline 7.6mg 1.9mg 1%
Vitamin B5 0.105mg 0.135mg 1%
Vitamin B2 0.019mg 0.026mg 1%
Selenium 0.4µg 0µg 1%
Vitamin E 0.05mg 0.26mg 1%
Calories 34kcal 46kcal 1%
Sodium 16mg 0mg 1%
Magnesium 12mg 7mg 1%
Carbs 8.16g 11.42g 1%
Vitamin B1 0.041mg 0.028mg 1%
Zinc 0.18mg 0.1mg 1%
Protein 0.84g 0.7g 0%
Fats 0.19g 0.28g 0%
Net carbs 7.26g 10.02g N/A
Calcium 9mg 6mg 0%
Iron 0.21mg 0.17mg 0%
Sugar 7.86g 9.92g N/A
Starch 0.03g 0g 0%
Phosphorus 15mg 16mg 0%
Manganese 0.041mg 0.052mg 0%
Saturated fat 0.051g 0.017g 0%
Monounsaturated fat 0.003g 0.134g 0%
Polyunsaturated fat 0.081g 0.044g 0%
Tryptophan 0.002mg 0.009mg 0%
Threonine 0.017mg 0.01mg 0%
Isoleucine 0.021mg 0.014mg 0%
Leucine 0.029mg 0.015mg 0%
Lysine 0.03mg 0.016mg 0%
Methionine 0.012mg 0.008mg 0%
Phenylalanine 0.023mg 0.014mg 0%
Valine 0.033mg 0.016mg 0%
Histidine 0.015mg 0.009mg 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
Plum
2
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +20%
Contains more OtherOther +78.4%
Contains more FatsFats +47.4%
Contains more CarbsCarbs +40%
~equal in Water ~87.23g

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
Plum
2
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Poly. FatPolyunsaturated fat +84.1%
Contains less Sat. FatSaturated fat -66.7%
Contains more Mono. FatMonounsaturated fat +4366.7%

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
Plum
4
16% 51% 31%
Starch: 0 g
Sucrose: 1.57 g
Glucose: 5.07 g
Fructose: 3.07 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.14 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +177.1%
Contains more GlucoseGlucose +229.2%
Contains more FructoseFructose +64.2%
Contains more MaltoseMaltose +100%
Contains more GalactoseGalactose +133.3%
~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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.