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Cantaloupe vs. Sour cherry — In-Depth Nutrition Comparison

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Summary of differences between cantaloupe and sour cherries

  • Cantaloupe has more vitamin C, while sour cherries have more iron.
  • Cantaloupe covers your daily need for vitamin C, 40% more than sour cherries.
  • Cantaloupe contains 2 times more potassium than sour cherries. While cantaloupe contains 267mg of potassium, sour cherries contain only 115mg.
  • Sour cherries have a lower glycemic index. The glycemic index of sour cherries is 41, while the glycemic index of cantaloupe is 65.

These are the specific foods used in this comparison Melons, cantaloupe, raw and Cherries, sour, canned, water pack, drained.

Infographic

Cantaloupe vs Sour cherry 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 5.7% 3.3% 10% 24% 0% 1.9% 6.9% 0.52% 7.7% 0%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +132.2%
Contains more CopperCopper +∞%
Contains more ZincZinc +157.1%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +22.2%
Contains more IronIron +204.8%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +43.9%
~equal in Phosphorus ~16mg

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 1% 0% 0% 0% 6.3% 15% 4.9% 2.5% 11% 0% 20% 0% 0%
Contains more Vitamin CVitamin C +12133.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +64%
Contains more Vitamin B3Vitamin B3 +182.3%
Contains more Vitamin B5Vitamin B5 +156.1%
Contains more Vitamin B6Vitamin B6 +53.2%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +242.1%
Contains more Vitamin KVitamin K +224%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cantaloupe Sour cherry DV% diff.
Vitamin C 36.7mg 0.3mg 40%
Vitamin A 169µg 19%
Folate 21µg 5%
Vitamin K 2.5µg 8.1µg 5%
Iron 0.21mg 0.64mg 5%
Copper 0.041mg 5%
Potassium 267mg 115mg 4%
Vitamin B2 0.019mg 0.065mg 4%
Vitamin B3 0.734mg 0.26mg 3%
Vitamin B6 0.072mg 0.047mg 2%
Fructose 1.87g 2.79g 1%
Polyunsaturated fat 0.081g 1%
Choline 7.6mg 1%
Vitamin B5 0.105mg 0.041mg 1%
Selenium 0.4µg 1%
Manganese 0.041mg 0.059mg 1%
Vitamin B1 0.041mg 0.025mg 1%
Sodium 16mg 4mg 1%
Zinc 0.18mg 0.07mg 1%
Carbs 8.16g 10.45g 1%
Magnesium 12mg 8mg 1%
Fiber 0.9g 1.2g 1%
Calories 34kcal 42kcal 0%
Protein 0.84g 0.69g 0%
Fats 0.19g 0.21g 0%
Net carbs 7.26g 9.25g N/A
Calcium 9mg 11mg 0%
Sugar 7.86g 6.99g N/A
Starch 0.03g 0%
Phosphorus 15mg 16mg 0%
Vitamin E 0.05mg 0%
Saturated fat 0.051g 0%
Monounsaturated fat 0.003g 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
10% 88%
Protein: 0.69 g
Fats: 0.21 g
Carbs: 10.45 g
Water: 88.31 g
Other: 0.34 g
Contains more ProteinProtein +21.7%
Contains more OtherOther +94.1%
Contains more FatsFats +10.5%
Contains more CarbsCarbs +28.1%
~equal in Water ~88.31g

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
60% 40%
Starch: 0 g
Sucrose: 0.01 g
Glucose: 4.19 g
Fructose: 2.79 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +43400%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more GlucoseGlucose +172.1%
Contains more FructoseFructose +49.2%
~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. Sour cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167769/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.