Raspberry vs. Cantaloupe — In-Depth Nutrition Comparison
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Summary of differences between raspberries and cantaloupe
- Raspberries have more manganese, fiber, iron, vitamin E, and copper, while cantaloupe has more vitamin A and vitamin C.
- Cantaloupe covers your daily need for vitamin A, 67% more than raspberries.
- Raspberries contain 17 times more vitamin E than cantaloupe. While raspberries contain 0.87mg of vitamin E, cantaloupe contains only 0.05mg.
- The amount of sugar in raspberries is lower.
- Raspberries have a lower glycemic index. The glycemic index of raspberries is 26, while the glycemic index of cantaloupe is 65.
These are the specific foods used in this comparison Raspberries, raw and Melons, cantaloupe, raw.
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.
| Contains more MagnesiumMagnesium | +83.3% |
| Contains more CalciumCalcium | +177.8% |
| Contains more IronIron | +228.6% |
| Contains more CopperCopper | +119.5% |
| Contains more ZincZinc | +133.3% |
| Contains more PhosphorusPhosphorus | +93.3% |
| Contains less SodiumSodium | -93.8% |
| Contains more ManganeseManganese | +1534.1% |
| Contains more PotassiumPotassium | +76.8% |
| Contains more SeleniumSelenium | +100% |
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 EVitamin E | +1640% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B5Vitamin B5 | +213.3% |
| Contains more Vitamin KVitamin K | +212% |
| Contains more CholineCholine | +61.8% |
| Contains more Vitamin CVitamin C | +40.1% |
| Contains more Vitamin AVitamin A | +8350% |
| Contains more Vitamin B1Vitamin B1 | +28.1% |
| Contains more Vitamin B3Vitamin B3 | +22.7% |
| Contains more Vitamin B6Vitamin B6 | +30.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.67mg | 0.041mg | 27% |
| Fiber | 6.5g | 0.9g | 22% |
| Vitamin A | 2µg | 169µg | 19% |
| Vitamin C | 26.2mg | 36.7mg | 12% |
| Iron | 0.69mg | 0.21mg | 6% |
| Vitamin E | 0.87mg | 0.05mg | 5% |
| Copper | 0.09mg | 0.041mg | 5% |
| Vitamin K | 7.8µg | 2.5µg | 4% |
| Vitamin B5 | 0.329mg | 0.105mg | 4% |
| Potassium | 151mg | 267mg | 3% |
| Phosphorus | 29mg | 15mg | 2% |
| Polyunsaturated fat | 0.375g | 0.081g | 2% |
| Magnesium | 22mg | 12mg | 2% |
| Calcium | 25mg | 9mg | 2% |
| Zinc | 0.42mg | 0.18mg | 2% |
| Calories | 52kcal | 34kcal | 1% |
| Vitamin B3 | 0.598mg | 0.734mg | 1% |
| Vitamin B2 | 0.038mg | 0.019mg | 1% |
| Choline | 12.3mg | 7.6mg | 1% |
| Vitamin B6 | 0.055mg | 0.072mg | 1% |
| Vitamin B1 | 0.032mg | 0.041mg | 1% |
| Protein | 1.2g | 0.84g | 1% |
| Carbs | 11.94g | 8.16g | 1% |
| Fats | 0.65g | 0.19g | 1% |
| Fructose | 2.35g | 1.87g | 1% |
| Sodium | 1mg | 16mg | 1% |
| Net carbs | 5.44g | 7.26g | N/A |
| Sugar | 4.42g | 7.86g | N/A |
| Starch | 0g | 0.03g | 0% |
| Selenium | 0.2µg | 0.4µg | 0% |
| Folate | 21µg | 21µg | 0% |
| Saturated fat | 0.019g | 0.051g | 0% |
| Monounsaturated fat | 0.064g | 0.003g | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.2 g
Fats:
0.65 g
Carbs:
11.94 g
Water:
85.75 g
Other:
0.46 g
Protein:
0.84 g
Fats:
0.19 g
Carbs:
8.16 g
Water:
90.15 g
Other:
0.66 g
| Contains more ProteinProtein | +42.9% |
| Contains more FatsFats | +242.1% |
| Contains more CarbsCarbs | +46.3% |
| Contains more OtherOther | +43.5% |
~equal in
Water
~90.15g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.019 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.375 g
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 | -62.7% |
| Contains more Mono. FatMonounsaturated fat | +2033.3% |
| Contains more Poly. FatPolyunsaturated fat | +363% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.2 g
Glucose:
1.86 g
Fructose:
2.35 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 GlucoseGlucose | +20.8% |
| Contains more FructoseFructose | +25.7% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +2075% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
