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Fruit salad vs. Cantaloupe — In-Depth Nutrition Comparison

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The main differences between fruit salad and cantaloupe

  • Fruit salad contains less vitamin C and vitamin A than cantaloupe.
  • Daily need coverage for vitamin C for cantaloupe is 37% higher.
  • Cantaloupe has a higher glycemic index than fruit salad.

Food types used in this article are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids and Melons, cantaloupe, raw.

Infographic

Fruit salad vs Cantaloupe 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
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 CalciumCalcium +22.2%
Contains more IronIron +19%
Contains more CopperCopper +22%
Contains less SodiumSodium -68.8%
Contains more ManganeseManganese +268.3%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +130.2%
Contains more ZincZinc +28.6%
~equal in Phosphorus ~15mg

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
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 CVitamin C +1012.1%
Contains more Vitamin AVitamin A +463.3%
Contains more Vitamin B1Vitamin B1 +272.7%
Contains more Vitamin B2Vitamin B2 +35.7%
Contains more Vitamin B3Vitamin B3 +106.2%
Contains more Vitamin B5Vitamin B5 +98.1%
Contains more Vitamin B6Vitamin B6 +166.7%
Contains more FolateFolate +600%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 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 CarbsCarbs +59.9%
Contains more ProteinProtein +64.7%
Contains more FatsFats +533.3%
Contains more OtherOther +153.8%
~equal in Water ~90.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 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 -92.2%
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +636.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fruit salad Cantaloupe
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Fruit salad Cantaloupe DV% diff.
Vitamin C 3.3mg 36.7mg 37%
Vitamin A 30µg 169µg 15%
Folate 3µg 21µg 5%
Manganese 0.151mg 0.041mg 5%
Potassium 116mg 267mg 4%
Vitamin B1 0.011mg 0.041mg 3%
Vitamin B6 0.027mg 0.072mg 3%
Vitamin K 2.5µg 2%
Vitamin B3 0.356mg 0.734mg 2%
Fructose 1.87g 2%
Carbs 13.05g 8.16g 2%
Calories 50kcal 34kcal 1%
Selenium 0.4µg 1%
Copper 0.05mg 0.041mg 1%
Choline 7.6mg 1%
Vitamin B5 0.053mg 0.105mg 1%
Iron 0.25mg 0.21mg 1%
Magnesium 8mg 12mg 1%
Protein 0.51g 0.84g 1%
Fats 0.03g 0.19g 0%
Net carbs 12.05g 7.26g N/A
Calcium 11mg 9mg 0%
Sugar 7.86g N/A
Fiber 1g 0.9g 0%
Zinc 0.14mg 0.18mg 0%
Starch 0.03g 0%
Phosphorus 14mg 15mg 0%
Sodium 5mg 16mg 0%
Vitamin E 0.05mg 0%
Vitamin B2 0.014mg 0.019mg 0%
Saturated fat 0.004g 0.051g 0%
Monounsaturated fat 0.005g 0.003g 0%
Polyunsaturated fat 0.011g 0.081g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit salad Cantaloupe
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
3%
Fruit salad
20%
Cantaloupe
Minerals Daily Need Coverage Score
8%
Fruit salad
8%
Cantaloupe

Comparison summary

Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 7.86g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Fruit salad
Fruit salad is lower in Saturated fat (difference - 0.047g)
Which food is lower in glycemic index?
Fruit salad
Fruit salad is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
Cantaloupe
Cantaloupe is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.