Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Dates vs. Cantaloupe — In-Depth Nutrition Comparison

Compare

How are dates and cantaloupe different?

  • Dates are richer in fiber, copper, potassium, iron, vitamin B5, manganese, magnesium, and vitamin B6, while cantaloupe is higher in vitamin A and vitamin C.
  • Cantaloupe covers your daily need for vitamin A, 67% more than dates.
  • Dates contain 9 times more fiber than cantaloupe. Dates contain 8g of fiber, while cantaloupe contains 0.9g.
  • Cantaloupe has a higher glycemic index (65) than dates (42).

Dates, deglet noor and Melons, cantaloupe, raw types were used in this article.

Infographic

Dates vs Cantaloupe 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.
Dates
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
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%
Contains more MagnesiumMagnesium +258.3%
Contains more CalciumCalcium +333.3%
Contains more PotassiumPotassium +145.7%
Contains more IronIron +385.7%
Contains more CopperCopper +402.4%
Contains more ZincZinc +61.1%
Contains more PhosphorusPhosphorus +313.3%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +539%
Contains more SeleniumSelenium +650%

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.
Dates
5
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
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%
Contains more Vitamin B1Vitamin B1 +26.8%
Contains more Vitamin B2Vitamin B2 +247.4%
Contains more Vitamin B3Vitamin B3 +73.6%
Contains more Vitamin B5Vitamin B5 +461%
Contains more Vitamin B6Vitamin B6 +129.2%
Contains more Vitamin CVitamin C +9075%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +10.5%
Contains more CholineCholine +20.6%
~equal in Vitamin E ~0.05mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.5µg

All nutrients comparison - raw data values

Nutrient Dates Cantaloupe DV% diff.
Vitamin C 0.4mg 36.7mg 40%
Fiber 8g 0.9g 28%
Fructose 19.56g 1.87g 22%
Carbs 75.03g 8.16g 22%
Vitamin A 0µg 169µg 19%
Copper 0.206mg 0.041mg 18%
Calories 282kcal 34kcal 12%
Potassium 656mg 267mg 11%
Vitamin B5 0.589mg 0.105mg 10%
Manganese 0.262mg 0.041mg 10%
Iron 1.02mg 0.21mg 10%
Vitamin B6 0.165mg 0.072mg 7%
Magnesium 43mg 12mg 7%
Phosphorus 62mg 15mg 7%
Selenium 3µg 0.4µg 5%
Vitamin B2 0.066mg 0.019mg 4%
Vitamin B3 1.274mg 0.734mg 3%
Protein 2.45g 0.84g 3%
Calcium 39mg 9mg 3%
Vitamin B1 0.052mg 0.041mg 1%
Folate 19µg 21µg 1%
Sodium 2mg 16mg 1%
Zinc 0.29mg 0.18mg 1%
Fats 0.39g 0.19g 0%
Net carbs 67.03g 7.26g N/A
Sugar 63.35g 7.86g N/A
Starch 0.03g 0%
Vitamin E 0.05mg 0.05mg 0%
Vitamin K 2.7µg 2.5µg 0%
Choline 6.3mg 7.6mg 0%
Saturated fat 0.032g 0.051g 0%
Monounsaturated fat 0.036g 0.003g 0%
Polyunsaturated fat 0.019g 0.081g 0%
Tryptophan 0.012mg 0.002mg 0%
Threonine 0.043mg 0.017mg 0%
Isoleucine 0.049mg 0.021mg 0%
Leucine 0.084mg 0.029mg 0%
Lysine 0.066mg 0.03mg 0%
Methionine 0.022mg 0.012mg 0%
Phenylalanine 0.05mg 0.023mg 0%
Valine 0.071mg 0.033mg 0%
Histidine 0.032mg 0.015mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
8% 90%
Protein: 0.84 g
Fats: 0.19 g
Carbs: 8.16 g
Water: 90.15 g
Other: 0.66 g
Contains more ProteinProtein +191.7%
Contains more FatsFats +105.3%
Contains more CarbsCarbs +819.5%
Contains more OtherOther +142.4%
Contains more WaterWater +339.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
2
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
38% 2% 60%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.081 g
Contains less Sat. FatSaturated fat -37.3%
Contains more Mono. FatMonounsaturated fat +1100%
Contains more Poly. FatPolyunsaturated fat +326.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
4
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
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
Contains more SucroseSucrose +448%
Contains more GlucoseGlucose +1190.3%
Contains more FructoseFructose +946%
Contains more MaltoseMaltose +200%
Contains more StarchStarch +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

People also compare

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Cantaloupe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169092/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.