Cantaloupe vs. Beets
Nutrition comparison of Cantaloupe and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and beets:
- Both cantaloupe and beets are high in potassium.
- Beet is a great source of dietary fiber.
- Cantaloupe has more niacin, however, beet contains more folate.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe and beets contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and beet has 43 calories.
For macronutrient ratios, cantaloupe is lighter in protein, heavier in carbs and similar to beets for fat. Cantaloupe has a macronutrient ratio of 9:87:4 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Beets | |
|---|---|---|
| Protein | 9% | 14% |
| Carbohydrates | 87% | 83% |
| Fat | 4% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and beets contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and beet has 9.6g of carbohydrates.
The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in beets comprise of 71% sugar and 29% dietary fiber.
dietary fiber
Beet is a great source of dietary fiber and it has 211% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and beet has 2.8g of dietary fiber.
sugar
Cantaloupe and beets contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and beet has 6.8g of sugar.
Protein
protein
Cantaloupe and beets contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and beet has 1.6g of protein.
Fat
saturated fat
Both cantaloupe and beets are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and beet has 0.03g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has 649% more Vitamin C than beet - cantaloupe has 36.7mg of Vitamin C per 100 grams and beet has 4.9mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 83 times more Vitamin A than beet - cantaloupe has 169ug of Vitamin A per 100 grams and beet has 2ug of Vitamin A.
Vitamin E
Cantaloupe and beets contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and beet has 0.04mg of Vitamin E.
Vitamin K
Cantaloupe and beets contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and beet has 0.2ug of Vitamin K.
The B Vitamins
Cantaloupe has more niacin, however, beet contains more folate. Both cantaloupe and beets contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Cantaloupe | Beets | |
|---|---|---|
| Thiamin | 0.041 MG | 0.031 MG |
| Riboflavin | 0.019 MG | 0.04 MG |
| Niacin | 0.734 MG | 0.334 MG |
| Pantothenic acid | 0.105 MG | 0.155 MG |
| Vitamin B6 | 0.072 MG | 0.067 MG |
| Folate | 21 UG | 109 UG |
Minerals
calcium
Cantaloupe and beets contain similar amounts of calcium - cantaloupe has 9mg of calcium per 100 grams and beet has 16mg of calcium.
iron
Beet has 281% more iron than cantaloupe - cantaloupe has 0.21mg of iron per 100 grams and beet has 0.8mg of iron.
potassium
Both cantaloupe and beets are high in potassium. Beet has 22% more potassium than cantaloupe - cantaloupe has 267mg of potassium per 100 grams and beet has 325mg 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 cantaloupe and beets contain significant amounts of luteolin.
| Cantaloupe | Beets | |
|---|---|---|
| luteolin | 0.64 mg | 0.37 mg |
| kaempferol | 0.07 mg | ~ |
| Quercetin | 0.01 mg | 0.13 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,
| Cantaloupe | Beets | |
|---|---|---|
| beta-carotene | 2020 UG | 20 UG |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 26 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cantaloupe has more alpha linoleic acid (ALA) than beet per 100 grams.
| Cantaloupe | Beets | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.005 G |
| Total | 0.046 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both cantaloupe and beets contain significant amounts of linoleic acid.
| Cantaloupe | Beets | |
|---|---|---|
| linoleic acid | 0.035 G | 0.055 G |
| Total | 0.035 G | 0.055 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: Cantaloupe (Melons, cantaloupe, raw) and Beets (Beets, raw) .
Cantaloupe g
()
|
Daily Values (%) |
Beets 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 beets contain more calories in 100 grams?Cantaloupe and beets contain similar amounts of calories - cantaloupe has 34 calories in 100g and beet has 43 calories.
Does cantaloupe or beets have more carbohydrates?
By weight, cantaloupe and beets contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and beet has 9.6g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in beets comprise of 70% sugar and 30% dietary fiber.
Does cantaloupe or beets contain more potassium?
Both cantaloupe and beets are high in potassium. Beet has 20% more potassium than cantaloupe - cantaloupe has 267mg of potassium in 100 grams and beet has 325mg of potassium.