Avocado vs. Cantaloupe
Nutrition comparison of Avocado and Cantaloupe
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
cantaloupe
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and cantaloupe:
- Both cantaloupe and avocado are high in potassium.
- Avocado has 25.2 times less sugar than cantaloupe.
- Avocado has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado is an excellent source of dietary fiber.
- Cantaloupe has 40.6 times less saturated fat than avocado.
- Cantaloupe has more beta-carotene than avocado, however, avocado contains more lutein + zeaxanthin than cantaloupe.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Cantaloupe (Melons, cantaloupe, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and cantaloupe has 80% less calories than avocado - cantaloupe has 34 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is lighter in protein, much lighter in carbs and much heavier in fat compared to cantaloupe per calorie. Avocado has a macronutrient ratio of 4:19:77 and for cantaloupe, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Cantaloupe | |
|---|---|---|
| Protein | 4% | 9% |
| Carbohydrates | 19% | 86% |
| Fat | 77% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and avocado contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 656% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado has 25.2 times less sugar than cantaloupe - cantaloupe has 7.9g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Cantaloupe and avocado contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Cantaloupe has 40.6 times less saturated fat than avocado - cantaloupe has 0.05g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has 317% more Vitamin C than avocado - cantaloupe has 36.7mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 23 times more Vitamin A than avocado - cantaloupe has 169ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Avocado has 38 times more Vitamin E than cantaloupe - cantaloupe has 0.05mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Cantaloupe and avocado contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both avocado and cantaloupe contain significant amounts of thiamin.
| Avocado | Cantaloupe | |
|---|---|---|
| Thiamin | 0.075 MG | 0.041 MG |
| Riboflavin | 0.143 MG | 0.019 MG |
| Niacin | 1.912 MG | 0.734 MG |
| Pantothenic acid | 1.463 MG | 0.105 MG |
| Vitamin B6 | 0.287 MG | 0.072 MG |
| Folate | 89 UG | 21 UG |
Minerals
calcium
Cantaloupe and avocado contain similar amounts of calcium - cantaloupe has 9mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Avocado has 190% more iron than cantaloupe - cantaloupe has 0.21mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both cantaloupe and avocado are high in potassium. Avocado has 90% more potassium than cantaloupe - cantaloupe has 267mg of potassium per 100 grams and avocado has 507mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, cantaloupe has more beta-carotene than avocado per 100 grams, however, avocado contains more lutein + zeaxanthin than cantaloupe per 100 grams. Both avocado and cantaloupe contain significant amounts of alpha-carotene.
| Avocado | Cantaloupe | |
|---|---|---|
| beta-carotene | 63 UG | 2020 UG |
| alpha-carotene | 24 UG | 16 UG |
| lutein + zeaxanthin | 271 UG | 26 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than cantaloupe per 100 grams.
| Avocado | Cantaloupe | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.046 G |
| Total | 0.125 G | 0.046 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than cantaloupe per 100 grams.
| Avocado | Cantaloupe | |
|---|---|---|
| linoleic acid | 1.674 G | 0.035 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.035 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Avocado (Avocados, raw, California) and Cantaloupe (Melons, cantaloupe, raw) .
Avocado g
()
|
Daily Values (%) |
Cantaloupe g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cantaloupe or avocado contain more calories in 100 grams?Avocado is high in calories and cantaloupe has 80% less calories than avocado - cantaloupe has 34 calories in 100g and avocado has 167 calories.
Does cantaloupe or avocado have more carbohydrates?
By weight, cantaloupe and avocado contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does cantaloupe or avocado contain more potassium?
Both cantaloupe and avocado are high in potassium. Avocado has 90% more potassium than cantaloupe - cantaloupe has 267mg of potassium in 100 grams and avocado has 507mg of potassium.