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Nectarine vs. Cantaloupe — In-Depth Nutrition Comparison

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Important differences between nectarine and cantaloupe

  • Cantaloupe has more vitamin A and vitamin C than nectarine.
  • Cantaloupe's daily need coverage for vitamin A is 61% more.
  • Nectarine contains 15 times more vitamin E than cantaloupe. Nectarine contains 0.77mg of vitamin E, while cantaloupe contains 0.05mg.
  • Cantaloupe has a higher glycemic index. The glycemic index of cantaloupe is 65, while the glycemic index of nectarine is 43.

The food varieties used in the comparison are Nectarines, raw and Melons, cantaloupe, raw.

Infographic

Nectarine 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% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 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 IronIron +33.3%
Contains more CopperCopper +109.8%
Contains more PhosphorusPhosphorus +73.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +31.7%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +32.8%
Contains more SeleniumSelenium +∞%
~equal in Zinc ~0.18mg

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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 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 EVitamin E +1440%
Contains more Vitamin B2Vitamin B2 +42.1%
Contains more Vitamin B3Vitamin B3 +53.3%
Contains more Vitamin B5Vitamin B5 +76.2%
Contains more Vitamin CVitamin C +579.6%
Contains more Vitamin AVitamin A +894.1%
Contains more Vitamin B1Vitamin B1 +20.6%
Contains more Vitamin B6Vitamin B6 +188%
Contains more Vitamin KVitamin K +13.6%
Contains more FolateFolate +320%
Contains more CholineCholine +22.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nectarine Cantaloupe DV% diff.
Vitamin C 5.4mg 36.7mg 35%
Vitamin A 17µg 169µg 17%
Copper 0.086mg 0.041mg 5%
Vitamin E 0.77mg 0.05mg 5%
Folate 5µg 21µg 4%
Vitamin B6 0.025mg 0.072mg 4%
Fiber 1.7g 0.9g 3%
Phosphorus 26mg 15mg 2%
Vitamin B5 0.185mg 0.105mg 2%
Vitamin B3 1.125mg 0.734mg 2%
Potassium 201mg 267mg 2%
Calories 44kcal 34kcal 1%
Vitamin B2 0.027mg 0.019mg 1%
Selenium 0µg 0.4µg 1%
Manganese 0.054mg 0.041mg 1%
Vitamin B1 0.034mg 0.041mg 1%
Sodium 0mg 16mg 1%
Magnesium 9mg 12mg 1%
Carbs 10.55g 8.16g 1%
Fructose 1.37g 1.87g 1%
Iron 0.28mg 0.21mg 1%
Protein 1.06g 0.84g 0%
Fats 0.32g 0.19g 0%
Net carbs 8.85g 7.26g N/A
Calcium 6mg 9mg 0%
Sugar 7.89g 7.86g N/A
Zinc 0.17mg 0.18mg 0%
Starch 0.07g 0.03g 0%
Vitamin K 2.2µg 2.5µg 0%
Saturated fat 0.025g 0.051g 0%
Choline 6.2mg 7.6mg 0%
Monounsaturated fat 0.088g 0.003g 0%
Polyunsaturated fat 0.113g 0.081g 0%
Tryptophan 0.005mg 0.002mg 0%
Threonine 0.009mg 0.017mg 0%
Isoleucine 0.009mg 0.021mg 0%
Leucine 0.014mg 0.029mg 0%
Lysine 0.016mg 0.03mg 0%
Methionine 0.006mg 0.012mg 0%
Phenylalanine 0.021mg 0.023mg 0%
Valine 0.013mg 0.033mg 0%
Histidine 0.008mg 0.015mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 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 +26.2%
Contains more FatsFats +68.4%
Contains more CarbsCarbs +29.3%
Contains more OtherOther +37.5%
~equal in Water ~90.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 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 -51%
Contains more Mono. FatMonounsaturated fat +2833.3%
Contains more Poly. FatPolyunsaturated fat +39.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
62% 20% 17%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 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 +133.3%
Contains more SucroseSucrose +12%
Contains more FructoseFructose +36.5%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Glucose ~1.54g
~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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.