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Cantaloupe vs. Kiwi — In-Depth Nutrition Comparison

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How are cantaloupe and kiwi different?

  • Cantaloupe is higher in vitamin A; however, kiwi is richer in vitamin C, vitamin K, copper, vitamin E, and fiber.
  • Daily need coverage for vitamin A for cantaloupe is 66% higher.

Melons, cantaloupe, raw and Kiwifruit, green, raw are the varieties used in this article.

Infographic

Cantaloupe vs Kiwi 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%
Kiwi
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more ZincZinc +28.6%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +41.7%
Contains more CalciumCalcium +277.8%
Contains more PotassiumPotassium +16.9%
Contains more IronIron +47.6%
Contains more CopperCopper +217.1%
Contains more PhosphorusPhosphorus +126.7%
Contains less SodiumSodium -81.3%
Contains more ManganeseManganese +139%

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%
Kiwi
6
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +4125%
Contains more Vitamin B1Vitamin B1 +51.9%
Contains more Vitamin B3Vitamin B3 +115.2%
Contains more Vitamin B6Vitamin B6 +14.3%
Contains more Vitamin CVitamin C +152.6%
Contains more Vitamin EVitamin E +2820%
Contains more Vitamin B2Vitamin B2 +31.6%
Contains more Vitamin B5Vitamin B5 +74.3%
Contains more Vitamin KVitamin K +1512%
Contains more FolateFolate +19%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~7.8mg

All nutrients comparison - raw data values

Nutrient Cantaloupe Kiwi DV% diff.
Vitamin C 36.7mg 92.7mg 62%
Vitamin K 2.5µg 40.3µg 32%
Vitamin A 169µg 4µg 18%
Copper 0.041mg 0.13mg 10%
Vitamin E 0.05mg 1.46mg 9%
Fiber 0.9g 3g 8%
Phosphorus 15mg 34mg 3%
Fructose 1.87g 4.35g 3%
Calcium 9mg 34mg 3%
Vitamin B5 0.105mg 0.183mg 2%
Vitamin B3 0.734mg 0.341mg 2%
Carbs 8.16g 14.66g 2%
Manganese 0.041mg 0.098mg 2%
Folate 21µg 25µg 1%
Protein 0.84g 1.14g 1%
Polyunsaturated fat 0.081g 0.287g 1%
Vitamin B6 0.072mg 0.063mg 1%
Calories 34kcal 61kcal 1%
Sodium 16mg 3mg 1%
Iron 0.21mg 0.31mg 1%
Fats 0.19g 0.52g 1%
Magnesium 12mg 17mg 1%
Potassium 267mg 312mg 1%
Vitamin B1 0.041mg 0.027mg 1%
Net carbs 7.26g 11.66g N/A
Sugar 7.86g 8.99g N/A
Zinc 0.18mg 0.14mg 0%
Starch 0.03g 0g 0%
Selenium 0.4µg 0.2µg 0%
Vitamin B2 0.019mg 0.025mg 0%
Choline 7.6mg 7.8mg 0%
Saturated fat 0.051g 0.029g 0%
Monounsaturated fat 0.003g 0.047g 0%
Tryptophan 0.002mg 0.015mg 0%
Threonine 0.017mg 0.047mg 0%
Isoleucine 0.021mg 0.051mg 0%
Leucine 0.029mg 0.066mg 0%
Lysine 0.03mg 0.061mg 0%
Methionine 0.012mg 0.024mg 0%
Phenylalanine 0.023mg 0.044mg 0%
Valine 0.033mg 0.057mg 0%
Histidine 0.015mg 0.027mg 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
Kiwi
3
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +35.7%
Contains more FatsFats +173.7%
Contains more CarbsCarbs +79.7%
~equal in Water ~83.07g
~equal in Other ~0.61g

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
Kiwi
3
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains less Sat. FatSaturated fat -43.1%
Contains more Mono. FatMonounsaturated fat +1466.7%
Contains more Poly. FatPolyunsaturated fat +254.3%

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
Kiwi
4
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +2800%
Contains more GlucoseGlucose +166.9%
Contains more FructoseFructose +132.6%
Contains more MaltoseMaltose +375%
Contains more GalactoseGalactose +183.3%
~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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.