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  6. Cantaloupe vs. Orange

Cantaloupe vs. Orange — In-Depth Nutrition Comparison

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Differences between cantaloupe and oranges

  • Cantaloupe is higher in vitamin A; however, oranges are richer in vitamin C and fiber.
  • Oranges' daily need coverage for vitamin C is 18% higher.
  • Cantaloupe has 15 times more vitamin A than oranges. While cantaloupe has 169µg of vitamin A, oranges have only 11µg.
  • Oranges have a lower glycemic index (45) than cantaloupe (65).

The food types used in this comparison are Melons, cantaloupe, raw and Oranges, raw, all commercial varieties.

Infographic

Cantaloupe vs Orange infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Orange
Orange
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +20%
Contains more PotassiumPotassium +47.5%
Contains more IronIron +110%
Contains more ZincZinc +157.1%
Contains more ManganeseManganese +64%
Contains more CalciumCalcium +344.4%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +25%
~equal in Copper ~0.045mg
~equal in Phosphorus ~14mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 122% 0% 56% 1% 10% 4.4% 14% 6.3% 17% 0% 6.3% 16%
Orange
Orange
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 177% 0% 3.7% 3.6% 22% 9.2% 5.3% 15% 14% 0% 0% 23%
Contains more Vitamin AVitamin A +1436.4%
Contains more Vitamin B3Vitamin B3 +160.3%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +45%
Contains more Vitamin EVitamin E +260%
Contains more Vitamin B1Vitamin B1 +112.2%
Contains more Vitamin B2Vitamin B2 +110.5%
Contains more Vitamin B5Vitamin B5 +138.1%
Contains more FolateFolate +42.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cantaloupe Orange DV% diff.
Vitamin C 36.7mg 53.2mg 18%
Vitamin A 169µg 11µg 18%
Fiber 0.9g 2.4g 6%
Vitamin B1 0.041mg 0.087mg 4%
Calcium 9mg 40mg 3%
Potassium 267mg 181mg 3%
Vitamin B3 0.734mg 0.282mg 3%
Vitamin B5 0.105mg 0.25mg 3%
Vitamin B2 0.019mg 0.04mg 2%
Vitamin K 2.5µg 0µg 2%
Folate 21µg 30µg 2%
Fructose 1.87g 2%
Calories 34kcal 47kcal 1%
Carbs 8.16g 11.75g 1%
Iron 0.21mg 0.1mg 1%
Zinc 0.18mg 0.07mg 1%
Sodium 16mg 0mg 1%
Vitamin E 0.05mg 0.18mg 1%
Manganese 0.041mg 0.025mg 1%
Vitamin B6 0.072mg 0.06mg 1%
Protein 0.84g 0.94g 0%
Protein per 100 calories 2.5g 2g N/A
Calories per 10 g protein 405kcal 500kcal N/A
Weight per 100 calories 294g 213g N/A
Fats 0.19g 0.12g 0%
Net carbs 7.26g 9.35g N/A
Magnesium 12mg 10mg 0%
Sugar 7.86g 9.35g N/A
Copper 0.041mg 0.045mg 0%
Starch 0.03g 0%
Phosphorus 15mg 14mg 0%
Selenium 0.4µg 0.5µg 0%
Choline 7.6mg 8.4mg 0%
Saturated fat 0.051g 0.015g 0%
Monounsaturated fat 0.003g 0.023g 0%
Polyunsaturated fat 0.081g 0.025g 0%
Tryptophan 0.002mg 0.009mg 0%
Threonine 0.017mg 0.015mg 0%
Isoleucine 0.021mg 0.025mg 0%
Leucine 0.029mg 0.023mg 0%
Lysine 0.03mg 0.047mg 0%
Methionine 0.012mg 0.02mg 0%
Phenylalanine 0.023mg 0.031mg 0%
Valine 0.033mg 0.04mg 0%
Histidine 0.015mg 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 90%
Protein: 0.84 g
Fats: 0.19 g
Carbs: 8.16 g
Water: 90.15 g
Other: 0.66 g
Orange
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more FatsFats +58.3%
Contains more ProteinProtein +11.9%
Contains more CarbsCarbs +44%
~equal in Water ~86.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 2% 60%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.081 g
Orange
Orange
2
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Poly. FatPolyunsaturated fat +224%
Contains less Sat. FatSaturated fat -70.6%
Contains more Mono. FatMonounsaturated fat +666.7%

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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. Cantaloupe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169092/nutrients
  2. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.