Cantaloupe vs. Raisin — In-Depth Nutrition Comparison
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How are cantaloupe and raisins different?
- Cantaloupe is higher in vitamin A and vitamin C; however, raisins are richer in copper, iron, potassium, phosphorus, manganese, fiber, vitamin B2, and vitamin B6.
- Daily need coverage for vitamin A for cantaloupe is 68% higher.
- Cantaloupe contains 16 times more vitamin C than raisins. While cantaloupe contains 36.7mg of vitamin C, raisins contain only 2.3mg.
Melons, cantaloupe, raw and Raisins, seedless are the varieties used in this article.
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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 MagnesiumMagnesium | +166.7% |
| Contains more CalciumCalcium | +455.6% |
| Contains more PotassiumPotassium | +180.5% |
| Contains more IronIron | +795.2% |
| Contains more CopperCopper | +675.6% |
| Contains more ZincZinc | +22.2% |
| Contains more PhosphorusPhosphorus | +573.3% |
| Contains less SodiumSodium | -31.3% |
| Contains more ManganeseManganese | +629.3% |
| Contains more SeleniumSelenium | +50% |
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 | +1495.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more FolateFolate | +320% |
| Contains more Vitamin EVitamin E | +140% |
| Contains more Vitamin B1Vitamin B1 | +158.5% |
| Contains more Vitamin B2Vitamin B2 | +557.9% |
| Contains more Vitamin B6Vitamin B6 | +141.7% |
| Contains more Vitamin KVitamin K | +40% |
| Contains more CholineCholine | +46.1% |
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:
3.07 g
Fats:
0.46 g
Carbs:
79.18 g
Water:
15.43 g
Other:
1.86 g
| Contains more WaterWater | +484.3% |
| Contains more ProteinProtein | +265.5% |
| Contains more FatsFats | +142.1% |
| Contains more CarbsCarbs | +870.3% |
| Contains more OtherOther | +181.8% |
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
0.058 g
Monounsaturated fat:
Mono. Fat
0.051 g
Polyunsaturated fat:
Poly. Fat
0.037 g
| Contains less Sat. FatSaturated fat | -12.1% |
| Contains more Poly. FatPolyunsaturated fat | +118.9% |
| Contains more Mono. FatMonounsaturated fat | +1600% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
2.7 g
Sucrose:
0.45 g
Glucose:
27.75 g
Fructose:
29.68 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +866.7% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +8900% |
| Contains more GlucoseGlucose | +1701.9% |
| Contains more FructoseFructose | +1487.2% |
~equal in
Lactose
~0g
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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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 36.7mg | 2.3mg | 38% |
| Fructose | 1.87g | 29.68g | 35% |
| Copper | 0.041mg | 0.318mg | 31% |
| Carbs | 8.16g | 79.18g | 24% |
| Iron | 0.21mg | 1.88mg | 21% |
| Vitamin A | 169µg | 0µg | 19% |
| Potassium | 267mg | 749mg | 14% |
| Calories | 34kcal | 299kcal | 13% |
| Phosphorus | 15mg | 101mg | 12% |
| Manganese | 0.041mg | 0.299mg | 11% |
| Fiber | 0.9g | 3.7g | 11% |
| Vitamin B6 | 0.072mg | 0.174mg | 8% |
| Vitamin B2 | 0.019mg | 0.125mg | 8% |
| Vitamin B1 | 0.041mg | 0.106mg | 5% |
| Magnesium | 12mg | 32mg | 5% |
| Protein | 0.84g | 3.07g | 4% |
| Folate | 21µg | 5µg | 4% |
| Calcium | 9mg | 50mg | 4% |
| Starch | 0.03g | 2.7g | 1% |
| Vitamin K | 2.5µg | 3.5µg | 1% |
| Choline | 7.6mg | 11.1mg | 1% |
| Fats | 0.19g | 0.46g | 0% |
| Net carbs | 7.26g | 75.48g | N/A |
| Sugar | 7.86g | 59.19g | N/A |
| Zinc | 0.18mg | 0.22mg | 0% |
| Sodium | 16mg | 11mg | 0% |
| Vitamin E | 0.05mg | 0.12mg | 0% |
| Selenium | 0.4µg | 0.6µg | 0% |
| Vitamin B3 | 0.734mg | 0.766mg | 0% |
| Vitamin B5 | 0.105mg | 0.095mg | 0% |
| Saturated fat | 0.051g | 0.058g | 0% |
| Monounsaturated fat | 0.003g | 0.051g | 0% |
| Polyunsaturated fat | 0.081g | 0.037g | 0% |
| Tryptophan | 0.002mg | 0.05mg | 0% |
| Threonine | 0.017mg | 0.077mg | 0% |
| Isoleucine | 0.021mg | 0.057mg | 0% |
| Leucine | 0.029mg | 0.096mg | 0% |
| Lysine | 0.03mg | 0.084mg | 0% |
| Methionine | 0.012mg | 0.021mg | 0% |
| Phenylalanine | 0.023mg | 0.065mg | 0% |
| Valine | 0.033mg | 0.083mg | 0% |
| Histidine | 0.015mg | 0.072mg | 0% |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A |
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
20%
11%
Minerals Daily Need Coverage Score
8%
37%
Comparison summary
Which food contains less Sodium?
Raisin contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Raisin is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Raisin is relatively richer in minerals
Which food is lower in Sugar?
Cantaloupe is lower in Sugar (difference - 51.33g)
Which food is lower in Saturated fat?
Cantaloupe is lower in Saturated fat (difference - 0.007g)
Which food is cheaper?
Cantaloupe is cheaper (difference - $1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.