Cantaloupe vs. Pomegranate — In-Depth Nutrition Comparison
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What are the differences between Cantaloupe and Pomegranate?
- Cantaloupe is higher in Vitamin C, and Vitamin A, yet Pomegranate is higher in Copper, Fiber, Vitamin K, and Vitamin B5.
- Cantaloupe's daily need coverage for Vitamin C is 29% more.
- The amount of Sugar in Cantaloupe is lower.
We used Melons, cantaloupe, raw and Pomegranates, raw types 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 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% |
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 | +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
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:
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
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
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
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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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 34kcal | 83kcal |
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| Protein | 0.84g | 1.67g |
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| Fats | 0.19g | 1.17g |
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| Vitamin C | 36.7mg | 10.2mg |
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| Net carbs | 7.26g | 14.7g |
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| Carbs | 8.16g | 18.7g |
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| Magnesium | 12mg | 12mg | |
| Calcium | 9mg | 10mg |
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| Potassium | 267mg | 236mg |
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| Iron | 0.21mg | 0.3mg |
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| Sugar | 7.86g | 13.67g |
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| Fiber | 0.9g | 4g |
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| Copper | 0.041mg | 0.158mg |
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| Zinc | 0.18mg | 0.35mg |
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| Starch | 0.03g |
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| Phosphorus | 15mg | 36mg |
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| Sodium | 16mg | 3mg |
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| Vitamin A | 3382IU | 0IU |
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| Vitamin A | 169µg | 0µg |
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| Vitamin E | 0.05mg | 0.6mg |
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| Manganese | 0.041mg | 0.119mg |
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| Selenium | 0.4µg | 0.5µg |
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| Vitamin B1 | 0.041mg | 0.067mg |
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| Vitamin B2 | 0.019mg | 0.053mg |
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| Vitamin B3 | 0.734mg | 0.293mg |
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| Vitamin B5 | 0.105mg | 0.377mg |
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| Vitamin B6 | 0.072mg | 0.075mg |
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| Vitamin K | 2.5µg | 16.4µg |
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| Folate | 21µg | 38µg |
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| Choline | 7.6mg | 7.6mg | |
| Saturated Fat | 0.051g | 0.12g |
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| Monounsaturated Fat | 0.003g | 0.093g |
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| Polyunsaturated fat | 0.081g | 0.079g |
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| Tryptophan | 0.002mg |
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| Threonine | 0.017mg |
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| Isoleucine | 0.021mg |
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| Leucine | 0.029mg |
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| Lysine | 0.03mg |
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| Methionine | 0.012mg |
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| Phenylalanine | 0.023mg |
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| Valine | 0.033mg |
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| Histidine | 0.015mg |
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| Fructose | 1.87g |
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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
31%
15%
Minerals Daily Need Coverage Score
8%
14%
Comparison summary
Which food is richer in minerals?
Pomegranate is relatively richer in minerals
Which food contains less Sodium?
Pomegranate contains less Sodium (difference - 13mg)
Which food is richer in vitamins?
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Cantaloupe is lower in Sugar (difference - 5.81g)
Which food is lower in Saturated Fat?
Cantaloupe is lower in Saturated Fat (difference - 0.069g)
Which food is lower in glycemic index?
Cantaloupe is lower in glycemic index (difference - 65)
Which food is cheaper?
Cantaloupe is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)