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  6. Cantaloupe vs. Pomegranate

Cantaloupe vs. Pomegranate — In-Depth Nutrition Comparison

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What are the differences between cantaloupe and pomegranate?

  • Cantaloupe is higher in vitamin A and vitamin C, yet pomegranate is higher in copper, fiber, vitamin K, and vitamin B5.
  • Cantaloupe's daily need coverage for vitamin A is 68% more.
  • Cantaloupe has 4 times more vitamin C than pomegranate. While cantaloupe has 36.7mg of vitamin C, pomegranate has only 10.2mg.
  • The amount of sugar in cantaloupe is lower.

We used Melons, cantaloupe, raw and Pomegranates, raw types in this article.

Infographic

Cantaloupe vs Pomegranate 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more PotassiumPotassium +13.1%
Contains more CalciumCalcium +11.1%
Contains more IronIron +42.9%
Contains more CopperCopper +285.4%
Contains more ZincZinc +94.4%
Contains more PhosphorusPhosphorus +140%
Contains less SodiumSodium -81.3%
Contains more ManganeseManganese +190.2%
Contains more SeleniumSelenium +25%
~equal in Magnesium ~12mg

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin CVitamin C +259.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +150.5%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B1Vitamin B1 +63.4%
Contains more Vitamin B2Vitamin B2 +178.9%
Contains more Vitamin B5Vitamin B5 +259%
Contains more Vitamin KVitamin K +556%
Contains more FolateFolate +81%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.075mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~7.6mg

All nutrients comparison - raw data values

Nutrient Cantaloupe Pomegranate DV% diff.
Vitamin C 36.7mg 10.2mg 29%
Vitamin A 169µg 0µg 19%
Copper 0.041mg 0.158mg 13%
Vitamin K 2.5µg 16.4µg 12%
Fiber 0.9g 4g 12%
Vitamin B5 0.105mg 0.377mg 5%
Folate 21µg 38µg 4%
Carbs 8.16g 18.7g 4%
Vitamin E 0.05mg 0.6mg 4%
Phosphorus 15mg 36mg 3%
Vitamin B3 0.734mg 0.293mg 3%
Vitamin B2 0.019mg 0.053mg 3%
Manganese 0.041mg 0.119mg 3%
Calories 34kcal 83kcal 2%
Protein 0.84g 1.67g 2%
Vitamin B1 0.041mg 0.067mg 2%
Fructose 1.87g 2%
Zinc 0.18mg 0.35mg 2%
Fats 0.19g 1.17g 2%
Potassium 267mg 236mg 1%
Sodium 16mg 3mg 1%
Iron 0.21mg 0.3mg 1%
Net carbs 7.26g 14.7g N/A
Magnesium 12mg 12mg 0%
Calcium 9mg 10mg 0%
Sugar 7.86g 13.67g N/A
Starch 0.03g 0%
Selenium 0.4µg 0.5µg 0%
Vitamin B6 0.072mg 0.075mg 0%
Saturated fat 0.051g 0.12g 0%
Choline 7.6mg 7.6mg 0%
Monounsaturated fat 0.003g 0.093g 0%
Polyunsaturated fat 0.081g 0.079g 0%
Tryptophan 0.002mg 0%
Threonine 0.017mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.03mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.023mg 0%
Valine 0.033mg 0%
Histidine 0.015mg 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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more WaterWater +15.7%
Contains more OtherOther +24.5%
Contains more ProteinProtein +98.8%
Contains more FatsFats +515.8%
Contains more CarbsCarbs +129.2%

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains less Sat. FatSaturated fat -57.5%
Contains more Mono. FatMonounsaturated fat +3000%
~equal in Polyunsaturated fat ~0.079g

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.