Raisin vs. Cantaloupe — In-Depth Nutrition Comparison
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How are Raisin and Cantaloupe different?
- Raisin is higher in Copper, Iron, Potassium, Phosphorus, Manganese, Fiber, Vitamin B2, and Vitamin B6, however, Cantaloupe is richer in Vitamin C, and Vitamin A RAE.
- Daily need coverage for Vitamin C from Cantaloupe is 38% higher.
- Raisin contains 9 times more Iron than Cantaloupe. While Raisin contains 1.88mg of Iron, Cantaloupe contains only 0.21mg.
Raisins, seedless and Melons, cantaloupe, raw are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +166.7% |
| Contains more CalciumCalcium | +455.6% |
| Contains more PotassiumPotassium | +180.5% |
| Contains more IronIron | +795.2% |
| Contains more CopperCopper | +675.6% |
| Contains more ZincZinc | +22.2% |
| Contains more PhosphorusPhosphorus | +573.3% |
| Contains less SodiumSodium | -31.3% |
| Contains more ManganeseManganese | +629.3% |
| Contains more SeleniumSelenium | +50% |
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.
| Contains more Vitamin E Vitamin E | +140% |
| Contains more Vitamin B1Vitamin B1 | +158.5% |
| Contains more Vitamin B2Vitamin B2 | +557.9% |
| Contains more Vitamin B6Vitamin B6 | +141.7% |
| Contains more Vitamin KVitamin K | +40% |
| Contains more CholineCholine | +46.1% |
| Contains more Vitamin CVitamin C | +1495.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +10.5% |
| Contains more FolateFolate | +320% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.07 g
Fats:
0.46 g
Carbs:
79.18 g
Water:
15.43 g
Other:
1.86 g
Protein:
0.84 g
Fats:
0.19 g
Carbs:
8.16 g
Water:
90.15 g
Other:
0.66 g
| Contains more ProteinProtein | +265.5% |
| Contains more FatsFats | +142.1% |
| Contains more CarbsCarbs | +870.3% |
| Contains more OtherOther | +181.8% |
| Contains more WaterWater | +484.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.058 g
Monounsaturated Fat:
Mono. Fat
0.051 g
Polyunsaturated fat:
Poly. Fat
0.037 g
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 | +1600% |
| Contains less Sat. FatSaturated Fat | -12.1% |
| Contains more Poly. FatPolyunsaturated fat | +118.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
2.7 g
Sucrose:
0.45 g
Glucose:
27.75 g
Fructose:
29.68 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 | +8900% |
| Contains more GlucoseGlucose | +1701.9% |
| Contains more FructoseFructose | +1487.2% |
| Contains more SucroseSucrose | +866.7% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 299kcal | 34kcal |
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| Protein | 3.07g | 0.84g |
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| Fats | 0.46g | 0.19g |
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| Vitamin C | 2.3mg | 36.7mg |
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| Net carbs | 75.48g | 7.26g |
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| Carbs | 79.18g | 8.16g |
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| Magnesium | 32mg | 12mg |
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| Calcium | 50mg | 9mg |
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| Potassium | 749mg | 267mg |
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| Iron | 1.88mg | 0.21mg |
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| Sugar | 59.19g | 7.86g |
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| Fiber | 3.7g | 0.9g |
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| Copper | 0.318mg | 0.041mg |
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| Zinc | 0.22mg | 0.18mg |
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| Starch | 2.7g | 0.03g |
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| Phosphorus | 101mg | 15mg |
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| Sodium | 11mg | 16mg |
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| Vitamin A | 0IU | 3382IU |
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| Vitamin A RAE | 0µg | 169µg |
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| Vitamin E | 0.12mg | 0.05mg |
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| Manganese | 0.299mg | 0.041mg |
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| Selenium | 0.6µg | 0.4µg |
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| Vitamin B1 | 0.106mg | 0.041mg |
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| Vitamin B2 | 0.125mg | 0.019mg |
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| Vitamin B3 | 0.766mg | 0.734mg |
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| Vitamin B5 | 0.095mg | 0.105mg |
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| Vitamin B6 | 0.174mg | 0.072mg |
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| Vitamin K | 3.5µg | 2.5µg |
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| Folate | 5µg | 21µg |
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| Choline | 11.1mg | 7.6mg |
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| Saturated Fat | 0.058g | 0.051g |
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| Monounsaturated Fat | 0.051g | 0.003g |
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| Polyunsaturated fat | 0.037g | 0.081g |
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| Tryptophan | 0.05mg | 0.002mg |
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| Threonine | 0.077mg | 0.017mg |
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| Isoleucine | 0.057mg | 0.021mg |
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| Leucine | 0.096mg | 0.029mg |
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| Lysine | 0.084mg | 0.03mg |
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| Methionine | 0.021mg | 0.012mg |
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| Phenylalanine | 0.065mg | 0.023mg |
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| Valine | 0.083mg | 0.033mg |
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| Histidine | 0.072mg | 0.015mg |
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| Fructose | 29.68g | 1.87g |
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| Omega-6 - Gamma-linoleic acid | 0.001g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
11%
31%
Minerals Daily Need Coverage Score
37%
8%
Comparison summary
Which food contains less Sodium?
Raisin contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Raisin is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Raisin is relatively richer in minerals
Which food is lower in Sugar?
Cantaloupe is lower in Sugar (difference - 51.33g)
Which food is lower in Saturated Fat?
Cantaloupe is lower in Saturated Fat (difference - 0.007g)
Which food is cheaper?
Cantaloupe is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.