Cantaloupe vs. Watermelon — In-Depth Nutrition Comparison
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What are the differences between Cantaloupe and Watermelon?
- Cantaloupe is richer than Watermelon in Vitamin C, and Vitamin A RAE.
- Cantaloupe's daily need coverage for Vitamin C is 32% more.
- Cantaloupe has 7 times more Folate than Watermelon. While Cantaloupe has 21µg of Folate, Watermelon has only 3µg.
- The amount of Sugar in Watermelon is lower.
We used Melons, cantaloupe, raw and Watermelon, 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 MagnesiumMagnesium | +20% |
| Contains more CalciumCalcium | +28.6% |
| Contains more PotassiumPotassium | +138.4% |
| Contains more ZincZinc | +80% |
| Contains more PhosphorusPhosphorus | +36.4% |
| Contains more IronIron | +14.3% |
| Contains less SodiumSodium | -93.8% |
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 | +353.1% |
| Contains more Vitamin AVitamin A | +494.4% |
| Contains more Vitamin B1Vitamin B1 | +24.2% |
| Contains more Vitamin B3Vitamin B3 | +312.4% |
| Contains more Vitamin B6Vitamin B6 | +60% |
| Contains more Vitamin KVitamin K | +2400% |
| Contains more FolateFolate | +600% |
| Contains more CholineCholine | +85.4% |
| Contains more Vitamin B2Vitamin B2 | +10.5% |
| Contains more Vitamin B5Vitamin B5 | +110.5% |
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:
0.61 g
Fats:
0.15 g
Carbs:
7.55 g
Water:
91.45 g
Other:
0.24 g
| Contains more ProteinProtein | +37.7% |
| Contains more FatsFats | +26.7% |
| Contains more OtherOther | +175% |
~equal in
Carbs
~7.55g
~equal in
Water
~91.45g
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
0.016 g
Monounsaturated Fat:
Mono. Fat
0.037 g
Polyunsaturated fat:
Poly. Fat
0.05 g
| Contains more Poly. FatPolyunsaturated fat | +62% |
| Contains less Sat. FatSaturated Fat | -68.6% |
| Contains more Mono. FatMonounsaturated Fat | +1133.3% |
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:
0 g
Sucrose:
1.21 g
Glucose:
1.58 g
Fructose:
3.36 g
Lactose:
0 g
Maltose:
0.06 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +259.5% |
| Contains more GalactoseGalactose | +∞% |
| Contains more FructoseFructose | +79.7% |
| Contains more MaltoseMaltose | +50% |
~equal in
Glucose
~1.58g
~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 Sugar |
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| Lower in Sodium |
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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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 34kcal | 30kcal |
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| Protein | 0.84g | 0.61g |
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| Fats | 0.19g | 0.15g |
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| Vitamin C | 36.7mg | 8.1mg |
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| Net carbs | 7.26g | 7.15g |
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| Carbs | 8.16g | 7.55g |
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| Magnesium | 12mg | 10mg |
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| Calcium | 9mg | 7mg |
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| Potassium | 267mg | 112mg |
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| Iron | 0.21mg | 0.24mg |
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| Sugar | 7.86g | 6.2g |
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| Fiber | 0.9g | 0.4g |
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| Copper | 0.041mg | 0.042mg |
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| Zinc | 0.18mg | 0.1mg |
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| Starch | 0.03g | 0g |
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| Phosphorus | 15mg | 11mg |
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| Sodium | 16mg | 1mg |
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| Vitamin A | 3382IU | 569IU |
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| Vitamin A RAE | 169µg | 28µg |
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| Vitamin E | 0.05mg | 0.05mg | |
| Manganese | 0.041mg | 0.038mg |
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| Selenium | 0.4µg | 0.4µg | |
| Vitamin B1 | 0.041mg | 0.033mg |
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| Vitamin B2 | 0.019mg | 0.021mg |
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| Vitamin B3 | 0.734mg | 0.178mg |
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| Vitamin B5 | 0.105mg | 0.221mg |
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| Vitamin B6 | 0.072mg | 0.045mg |
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| Vitamin K | 2.5µg | 0.1µg |
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| Folate | 21µg | 3µg |
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| Choline | 7.6mg | 4.1mg |
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| Saturated Fat | 0.051g | 0.016g |
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| Monounsaturated Fat | 0.003g | 0.037g |
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| Polyunsaturated fat | 0.081g | 0.05g |
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| Tryptophan | 0.002mg | 0.007mg |
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| Threonine | 0.017mg | 0.027mg |
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| Isoleucine | 0.021mg | 0.019mg |
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| Leucine | 0.029mg | 0.018mg |
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| Lysine | 0.03mg | 0.062mg |
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| Methionine | 0.012mg | 0.006mg |
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| Phenylalanine | 0.023mg | 0.015mg |
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| Valine | 0.033mg | 0.016mg |
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| Histidine | 0.015mg | 0.006mg |
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| Fructose | 1.87g | 3.36g |
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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%
8%
Minerals Daily Need Coverage Score
8%
6%
Comparison summary
Which food is lower in Sugar?
Watermelon is lower in Sugar (difference - 1.66g)
Which food contains less Sodium?
Watermelon contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Watermelon is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Cantaloupe is lower in glycemic index (difference - 11)
Which food is cheaper?
Cantaloupe is cheaper (difference - $0.1)
Which food is richer in minerals?
Cantaloupe is relatively richer in minerals
Which food is richer in vitamins?
Cantaloupe is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)