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  6. Cantaloupe vs. Watermelon

Cantaloupe vs. Watermelon — In-Depth Nutrition Comparison

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What are the differences between cantaloupe and watermelon?

  • Cantaloupe is richer than watermelon in vitamin A and vitamin C.
  • Cantaloupe's daily need coverage for vitamin A is 56% more.
  • Cantaloupe has 7 times more folate than watermelon. While cantaloupe has 21µg of folate, watermelon has only 3µg.
  • The amount of sugar in watermelon is lower.
  • The glycemic index of cantaloupe is lower.

We used Melons, cantaloupe, raw and Watermelon, raw types in this article.

Infographic

Cantaloupe vs Watermelon infographic
Infographic link

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 8.6% 2.7% 24% 7.9% 14% 4.9% 6.4% 2.1% 5.3% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +28.6%
Contains more PotassiumPotassium +138.4%
Contains more ZincZinc +80%
Contains more PhosphorusPhosphorus +36.4%
Contains more IronIron +14.3%
Contains less SodiumSodium -93.8%
~equal in Copper ~0.042mg
~equal in Manganese ~0.038mg
~equal in Selenium ~0.4µg

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 122% 56% 1% 0% 10% 4.4% 14% 6.3% 17% 0% 6.3% 16% 4.1%
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 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
Contains more Vitamin CVitamin C +353.1%
Contains more Vitamin AVitamin A +503.6%
Contains more Vitamin B1Vitamin B1 +24.2%
Contains more Vitamin B3Vitamin B3 +312.4%
Contains more Vitamin B6Vitamin B6 +60%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +600%
Contains more CholineCholine +85.4%
Contains more Vitamin B2Vitamin B2 +10.5%
Contains more Vitamin B5Vitamin B5 +110.5%
~equal in Vitamin E ~0.05mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cantaloupe Watermelon DV% diff.
Vitamin C 36.7mg 8.1mg 32%
Vitamin A 169µg 28µg 16%
Folate 21µg 3µg 5%
Potassium 267mg 112mg 5%
Vitamin B3 0.734mg 0.178mg 3%
Fructose 1.87g 3.36g 2%
Vitamin K 2.5µg 0.1µg 2%
Vitamin B6 0.072mg 0.045mg 2%
Vitamin B5 0.105mg 0.221mg 2%
Fiber 0.9g 0.4g 2%
Phosphorus 15mg 11mg 1%
Choline 7.6mg 4.1mg 1%
Sodium 16mg 1mg 1%
Vitamin B1 0.041mg 0.033mg 1%
Zinc 0.18mg 0.1mg 1%
Calories 34kcal 30kcal 0%
Protein 0.84g 0.61g 0%
Fats 0.19g 0.15g 0%
Carbs 8.16g 7.55g 0%
Net carbs 7.26g 7.15g N/A
Magnesium 12mg 10mg 0%
Calcium 9mg 7mg 0%
Iron 0.21mg 0.24mg 0%
Sugar 7.86g 6.2g N/A
Copper 0.041mg 0.042mg 0%
Starch 0.03g 0g 0%
Vitamin E 0.05mg 0.05mg 0%
Selenium 0.4µg 0.4µg 0%
Manganese 0.041mg 0.038mg 0%
Vitamin B2 0.019mg 0.021mg 0%
Saturated fat 0.051g 0.016g 0%
Monounsaturated fat 0.003g 0.037g 0%
Polyunsaturated fat 0.081g 0.05g 0%
Tryptophan 0.002mg 0.007mg 0%
Threonine 0.017mg 0.027mg 0%
Isoleucine 0.021mg 0.019mg 0%
Leucine 0.029mg 0.018mg 0%
Lysine 0.03mg 0.062mg 0%
Methionine 0.012mg 0.006mg 0%
Phenylalanine 0.023mg 0.015mg 0%
Valine 0.033mg 0.016mg 0%
Histidine 0.015mg 0.006mg 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
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more ProteinProtein +37.7%
Contains more FatsFats +26.7%
Contains more OtherOther +175%
~equal in Carbs ~7.55g
~equal in Water ~91.45g

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
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Poly. FatPolyunsaturated fat +62%
Contains less Sat. FatSaturated fat -68.6%
Contains more Mono. FatMonounsaturated fat +1133.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
19% 25% 54%
Starch: 0 g
Sucrose: 1.21 g
Glucose: 1.58 g
Fructose: 3.36 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +259.5%
Contains more GalactoseGalactose +∞%
Contains more FructoseFructose +79.7%
Contains more MaltoseMaltose +50%
~equal in Glucose ~1.58g
~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. Cantaloupe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169092/nutrients
  2. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.