Banana vs. Cantaloupe
Nutrition comparison of Banana and Cantaloupe
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
cantaloupe
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and cantaloupe:
- Both cantaloupe and banana are high in potassium.
- Banana has more riboflavin, pantothenic acid and Vitamin B6.
- Banana is a great source of dietary fiber.
- Cantaloupe has 62% less calories than banana.
- Cantaloupe has 64% less carbohydrates than banana.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Banana (Bananas, raw) and Cantaloupe (Melons, cantaloupe, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe has 62% less calories than banana - cantaloupe has 34 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is lighter in protein, heavier in carbs and similar to cantaloupe for fat. Banana has a macronutrient ratio of 5:93:3 and for cantaloupe, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Cantaloupe | |
|---|---|---|
| Protein | 5% | 9% |
| Carbohydrates | 93% | 86% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe has 64% less carbohydrates than banana - cantaloupe has 8.2g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Banana is a great source of dietary fiber and it has 189% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Cantaloupe has 36% less sugar than banana - cantaloupe has 7.9g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Cantaloupe and banana contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both cantaloupe and banana are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has 322% more Vitamin C than banana - cantaloupe has 36.7mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 55 times more Vitamin A than banana - cantaloupe has 169ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Cantaloupe and banana contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Cantaloupe and banana contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Banana has more riboflavin, pantothenic acid and Vitamin B6. Both banana and cantaloupe contain significant amounts of thiamin, niacin and folate.
| Banana | Cantaloupe | |
|---|---|---|
| Thiamin | 0.031 MG | 0.041 MG |
| Riboflavin | 0.073 MG | 0.019 MG |
| Niacin | 0.665 MG | 0.734 MG |
| Pantothenic acid | 0.334 MG | 0.105 MG |
| Vitamin B6 | 0.367 MG | 0.072 MG |
| Folate | 20 UG | 21 UG |
Minerals
calcium
Cantaloupe and banana contain similar amounts of calcium - cantaloupe has 9mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Cantaloupe and banana contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both cantaloupe and banana are high in potassium. Banana has 34% more potassium than cantaloupe - cantaloupe has 267mg of potassium per 100 grams and banana has 358mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both banana and cantaloupe contain small amounts of kaempferol and quercetin.
| Banana | Cantaloupe | |
|---|---|---|
| kaempferol | 0.11 mg | 0.07 mg |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.06 mg | 0.01 mg |
| luteolin | ~ | 0.64 mg |
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, both banana and cantaloupe contain significant amounts of alpha-carotene and lutein + zeaxanthin.
| Banana | Cantaloupe | |
|---|---|---|
| beta-carotene | 26 UG | 2020 UG |
| alpha-carotene | 25 UG | 16 UG |
| lutein + zeaxanthin | 22 UG | 26 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both banana and cantaloupe contain significant amounts of alpha linoleic acid (ALA).
| Banana | Cantaloupe | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.046 G |
| Total | 0.027 G | 0.046 G |
omega 6s
Comparing omega-6 fatty acids, both banana and cantaloupe contain small amounts of linoleic acid.
| Banana | Cantaloupe | |
|---|---|---|
| linoleic acid | 0.046 G | 0.035 G |
| Total | 0.046 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: Banana (Bananas, raw) and Cantaloupe (Melons, cantaloupe, raw) .
Banana 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 banana contain more calories in 100 grams?Cantaloupe has 60% less calories than banana - cantaloupe has 34 calories in 100g and banana has 89 calories.
Does cantaloupe or banana have more carbohydrates?
By weight, cantaloupe has 60% fewer carbohydrates than banana - cantaloupe has 8.2g of carbs for 100g and banana has 22.8g of carbohydrates.
Does cantaloupe or banana contain more potassium?
Both cantaloupe and banana are high in potassium. Banana has 30% more potassium than cantaloupe - cantaloupe has 267mg of potassium in 100 grams and banana has 358mg of potassium.