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  6. Grape vs. Cantaloupe

Grape vs. Cantaloupe — In-Depth Nutrition Comparison

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Important differences between grapes and cantaloupe

  • Grapes have more manganese and vitamin K; however, cantaloupe is richer in vitamin A and vitamin C.
  • Cantaloupe's daily need coverage for vitamin A is 66% more.
  • Grapes contain 18 times more manganese than cantaloupe. Grapes contain 0.718mg of manganese, while cantaloupe contains 0.041mg.
  • Cantaloupe contains less sugar.
  • Cantaloupe has a higher glycemic index. The glycemic index of cantaloupe is 65, while the glycemic index of grapes is 49.

The food varieties used in the comparison are Grapes, american type (slip skin), raw and Melons, cantaloupe, raw.

Infographic

Grape 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.
Grape
Grape
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
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 +55.6%
Contains more IronIron +38.1%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +1651.2%
Contains more MagnesiumMagnesium +140%
Contains more PotassiumPotassium +39.8%
Contains more ZincZinc +350%
Contains more PhosphorusPhosphorus +50%
Contains more SeleniumSelenium +300%
~equal in Copper ~0.041mg

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.
Grape
Grape
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 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
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 122% 56% 1% 0% 10% 4.4% 14% 6.3% 17% 0% 6.3% 16% 4.1%
Contains more Vitamin EVitamin E +280%
Contains more Vitamin B1Vitamin B1 +124.4%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B6Vitamin B6 +52.8%
Contains more Vitamin KVitamin K +484%
Contains more Vitamin CVitamin C +817.5%
Contains more Vitamin AVitamin A +3280%
Contains more Vitamin B3Vitamin B3 +144.7%
Contains more Vitamin B5Vitamin B5 +337.5%
Contains more FolateFolate +425%
Contains more CholineCholine +35.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape Cantaloupe DV% diff.
Vitamin C 4mg 36.7mg 36%
Manganese 0.718mg 0.041mg 29%
Vitamin A 5µg 169µg 18%
Vitamin K 14.6µg 2.5µg 10%
Vitamin B1 0.092mg 0.041mg 4%
Folate 4µg 21µg 4%
Carbs 17.15g 8.16g 3%
Vitamin B6 0.11mg 0.072mg 3%
Vitamin B3 0.3mg 0.734mg 3%
Vitamin B2 0.057mg 0.019mg 3%
Vitamin B5 0.024mg 0.105mg 2%
Calories 67kcal 34kcal 2%
Fructose 1.87g 2%
Potassium 191mg 267mg 2%
Magnesium 5mg 12mg 2%
Zinc 0.04mg 0.18mg 1%
Phosphorus 10mg 15mg 1%
Sodium 2mg 16mg 1%
Vitamin E 0.19mg 0.05mg 1%
Calcium 14mg 9mg 1%
Selenium 0.1µg 0.4µg 1%
Iron 0.29mg 0.21mg 1%
Protein 0.63g 0.84g 0%
Fats 0.35g 0.19g 0%
Net carbs 16.25g 7.26g N/A
Sugar 16.25g 7.86g N/A
Fiber 0.9g 0.9g 0%
Copper 0.04mg 0.041mg 0%
Starch 0.03g 0%
Choline 5.6mg 7.6mg 0%
Saturated fat 0.114g 0.051g 0%
Monounsaturated fat 0.014g 0.003g 0%
Polyunsaturated fat 0.102g 0.081g 0%
Tryptophan 0.003mg 0.002mg 0%
Threonine 0.017mg 0.017mg 0%
Isoleucine 0.005mg 0.021mg 0%
Leucine 0.013mg 0.029mg 0%
Lysine 0.014mg 0.03mg 0%
Methionine 0.021mg 0.012mg 0%
Phenylalanine 0.013mg 0.023mg 0%
Valine 0.017mg 0.033mg 0%
Histidine 0.023mg 0.015mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape
Grape
2
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 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 FatsFats +84.2%
Contains more CarbsCarbs +110.2%
Contains more ProteinProtein +33.3%
Contains more WaterWater +10.9%
Contains more OtherOther +15.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape
Grape
2
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 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 more Mono. FatMonounsaturated fat +366.7%
Contains more Poly. FatPolyunsaturated fat +25.9%
Contains less Sat. FatSaturated fat -55.3%

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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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.