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Grapefruit vs. Cantaloupe — In-Depth Nutrition Comparison

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Summary of differences between grapefruit and cantaloupe

  • The amount of vitamin A and vitamin C in cantaloupe is higher than in grapefruit.
  • Cantaloupe covers your daily need for vitamin A, 45% more than grapefruit.
  • Grapefruit contains 2 times more fiber than cantaloupe. While grapefruit contains 1.6g of fiber, cantaloupe contains only 0.9g.
  • Grapefruit has a lower glycemic index. The glycemic index of grapefruit is 25, while the glycemic index of cantaloupe is 65.

These are the specific foods used in this comparison Grapefruit, raw, pink, and red, all areas and Melons, cantaloupe, raw.

Infographic

Grapefruit 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 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 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 +144.4%
Contains more PhosphorusPhosphorus +20%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +97.8%
Contains more IronIron +162.5%
Contains more CopperCopper +28.1%
Contains more ZincZinc +157.1%
Contains more ManganeseManganese +86.4%
Contains more SeleniumSelenium +300%

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 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
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 +160%
Contains more Vitamin B2Vitamin B2 +63.2%
Contains more Vitamin B5Vitamin B5 +149.5%
Contains more Vitamin CVitamin C +17.6%
Contains more Vitamin AVitamin A +191.4%
Contains more Vitamin B3Vitamin B3 +259.8%
Contains more Vitamin B6Vitamin B6 +35.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +61.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.041mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~7.6mg

All nutrients comparison - raw data values

Nutrient Grapefruit Cantaloupe DV% diff.
Vitamin A 58µg 169µg 12%
Vitamin C 31.2mg 36.7mg 6%
Potassium 135mg 267mg 4%
Vitamin B5 0.262mg 0.105mg 3%
Vitamin B3 0.204mg 0.734mg 3%
Fiber 1.6g 0.9g 3%
Vitamin K 0µg 2.5µg 2%
Iron 0.08mg 0.21mg 2%
Folate 13µg 21µg 2%
Sodium 0mg 16mg 1%
Vitamin B6 0.053mg 0.072mg 1%
Vitamin B2 0.031mg 0.019mg 1%
Selenium 0.1µg 0.4µg 1%
Manganese 0.022mg 0.041mg 1%
Vitamin E 0.13mg 0.05mg 1%
Zinc 0.07mg 0.18mg 1%
Copper 0.032mg 0.041mg 1%
Calcium 22mg 9mg 1%
Magnesium 9mg 12mg 1%
Carbs 10.66g 8.16g 1%
Calories 42kcal 34kcal 0%
Protein 0.77g 0.84g 0%
Fats 0.14g 0.19g 0%
Net carbs 9.06g 7.26g N/A
Sugar 6.89g 7.86g N/A
Starch 0g 0.03g 0%
Phosphorus 18mg 15mg 0%
Vitamin B1 0.043mg 0.041mg 0%
Choline 7.7mg 7.6mg 0%
Saturated fat 0.021g 0.051g 0%
Monounsaturated fat 0.02g 0.003g 0%
Polyunsaturated fat 0.036g 0.081g 0%
Tryptophan 0.008mg 0.002mg 0%
Threonine 0.013mg 0.017mg 0%
Isoleucine 0.008mg 0.021mg 0%
Leucine 0.015mg 0.029mg 0%
Lysine 0.019mg 0.03mg 0%
Methionine 0.007mg 0.012mg 0%
Phenylalanine 0.013mg 0.023mg 0%
Valine 0.015mg 0.033mg 0%
Histidine 0.008mg 0.015mg 0%
Fructose 1.77g 1.87g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 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 +30.6%
Contains more FatsFats +35.7%
Contains more OtherOther +78.4%
~equal in Protein ~0.84g
~equal in Water ~90.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 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 -58.8%
Contains more Mono. FatMonounsaturated fat +566.7%
Contains more Poly. FatPolyunsaturated fat +125%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
51% 23% 26%
Starch: 0 g
Sucrose: 3.51 g
Glucose: 1.61 g
Fructose: 1.77 g
Lactose: 0 g
Maltose: 0 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 StarchStarch +∞%
Contains more SucroseSucrose +23.9%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Glucose ~1.54g
~equal in Fructose ~1.87g
~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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.