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Cantaloupe vs. Nectarine — In-Depth Nutrition Comparison

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Important differences between cantaloupe and nectarine

  • Cantaloupe has more vitamin A and vitamin C than nectarine.
  • Cantaloupe's daily need coverage for vitamin A is 61% more.
  • Cantaloupe contains 7 times more vitamin C than nectarine. Cantaloupe contains 36.7mg of vitamin C, while nectarine contains 5.4mg.
  • Cantaloupe has a higher glycemic index. The glycemic index of cantaloupe is 65, while the glycemic index of nectarine is 43.

The food varieties used in the comparison are Melons, cantaloupe, raw and Nectarines, raw.

Infographic

Cantaloupe vs Nectarine 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +32.8%
Contains more SeleniumSelenium +∞%
Contains more IronIron +33.3%
Contains more CopperCopper +109.8%
Contains more PhosphorusPhosphorus +73.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +31.7%
~equal in Zinc ~0.17mg

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%
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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
Contains more Vitamin CVitamin C +579.6%
Contains more Vitamin AVitamin A +894.1%
Contains more Vitamin B1Vitamin B1 +20.6%
Contains more Vitamin B6Vitamin B6 +188%
Contains more Vitamin KVitamin K +13.6%
Contains more FolateFolate +320%
Contains more CholineCholine +22.6%
Contains more Vitamin EVitamin E +1440%
Contains more Vitamin B2Vitamin B2 +42.1%
Contains more Vitamin B3Vitamin B3 +53.3%
Contains more Vitamin B5Vitamin B5 +76.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cantaloupe Nectarine DV% diff.
Vitamin C 36.7mg 5.4mg 35%
Vitamin A 169µg 17µg 17%
Copper 0.041mg 0.086mg 5%
Vitamin E 0.05mg 0.77mg 5%
Folate 21µg 5µg 4%
Vitamin B6 0.072mg 0.025mg 4%
Fiber 0.9g 1.7g 3%
Phosphorus 15mg 26mg 2%
Vitamin B5 0.105mg 0.185mg 2%
Vitamin B3 0.734mg 1.125mg 2%
Potassium 267mg 201mg 2%
Calories 34kcal 44kcal 1%
Vitamin B2 0.019mg 0.027mg 1%
Selenium 0.4µg 0µg 1%
Manganese 0.041mg 0.054mg 1%
Vitamin B1 0.041mg 0.034mg 1%
Sodium 16mg 0mg 1%
Magnesium 12mg 9mg 1%
Carbs 8.16g 10.55g 1%
Fructose 1.87g 1.37g 1%
Iron 0.21mg 0.28mg 1%
Protein 0.84g 1.06g 0%
Fats 0.19g 0.32g 0%
Net carbs 7.26g 8.85g N/A
Calcium 9mg 6mg 0%
Sugar 7.86g 7.89g N/A
Zinc 0.18mg 0.17mg 0%
Starch 0.03g 0.07g 0%
Vitamin K 2.5µg 2.2µg 0%
Saturated fat 0.051g 0.025g 0%
Choline 7.6mg 6.2mg 0%
Monounsaturated fat 0.003g 0.088g 0%
Polyunsaturated fat 0.081g 0.113g 0%
Tryptophan 0.002mg 0.005mg 0%
Threonine 0.017mg 0.009mg 0%
Isoleucine 0.021mg 0.009mg 0%
Leucine 0.029mg 0.014mg 0%
Lysine 0.03mg 0.016mg 0%
Methionine 0.012mg 0.006mg 0%
Phenylalanine 0.023mg 0.021mg 0%
Valine 0.033mg 0.013mg 0%
Histidine 0.015mg 0.008mg 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
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more OtherOther +37.5%
Contains more ProteinProtein +26.2%
Contains more FatsFats +68.4%
Contains more CarbsCarbs +29.3%
~equal in Water ~87.59g

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
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -51%
Contains more Mono. FatMonounsaturated fat +2833.3%
Contains more Poly. FatPolyunsaturated fat +39.5%

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
62% 20% 17%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more FructoseFructose +36.5%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +133.3%
Contains more SucroseSucrose +12%
~equal in Glucose ~1.57g
~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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.