Blueberry vs. Cantaloupe
Nutrition comparison of Blueberry and Cantaloupe
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
cantaloupe
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and cantaloupe:
- Blueberry is a great source of dietary fiber.
- Cantaloupe has more beta-carotene than blueberry, however, blueberry contains more lutein + zeaxanthin than cantaloupe.
- Cantaloupe has more folate.
- Cantaloupe is a great source of potassium.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Cantaloupe (Melons, cantaloupe, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe has 40% less calories than blueberry - cantaloupe has 34 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is lighter in protein, heavier in carbs and similar to cantaloupe for fat. Blueberry has a macronutrient ratio of 5:91:5 and for cantaloupe, 9:87:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Cantaloupe | |
|---|---|---|
| Protein | 5% | 9% |
| Carbohydrates | 91% | 87% |
| Fat | 5% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe has 44% less carbohydrates than blueberry - cantaloupe has 8.2g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Blueberry is a great source of dietary fiber and it has 167% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Cantaloupe and blueberry contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Cantaloupe and blueberry contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both cantaloupe and blueberry are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has 278% more Vitamin C than blueberry - cantaloupe has 36.7mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 55 times more Vitamin A than blueberry - cantaloupe has 169ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Cantaloupe and blueberry contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Cantaloupe and blueberry contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Cantaloupe has more folate. Both blueberry and cantaloupe contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Blueberry | Cantaloupe | |
|---|---|---|
| Thiamin | 0.037 MG | 0.041 MG |
| Riboflavin | 0.041 MG | 0.019 MG |
| Niacin | 0.418 MG | 0.734 MG |
| Pantothenic acid | 0.124 MG | 0.105 MG |
| Vitamin B6 | 0.052 MG | 0.072 MG |
| Folate | 6 UG | 21 UG |
Minerals
calcium
Cantaloupe and blueberry contain similar amounts of calcium - cantaloupe has 9mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Cantaloupe and blueberry contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Cantaloupe is a great source of potassium and it has 247% more potassium than blueberry - cantaloupe has 267mg of potassium per 100 grams and blueberry has 77mg 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, cantaloupe has more luteolin than blueberry per 100 grams, however, blueberry contains more kaempferol, myricetin and quercetin than cantaloupe per 100 grams.
| Blueberry | Cantaloupe | |
|---|---|---|
| luteolin | 0.2 mg | 0.64 mg |
| kaempferol | 1.66 mg | 0.07 mg |
| myricetin | 1.3 mg | ~ |
| Quercetin | 7.67 mg | 0.01 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 has more beta-carotene than blueberry per 100 grams, however, blueberry contains more lutein + zeaxanthin than cantaloupe per 100 grams.
| Blueberry | Cantaloupe | |
|---|---|---|
| beta-carotene | 32 UG | 2020 UG |
| lutein + zeaxanthin | 80 UG | 26 UG |
| alpha-carotene | ~ | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blueberry and cantaloupe contain significant amounts of alpha linoleic acid (ALA).
| Blueberry | Cantaloupe | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.046 G |
| Total | 0.058 G | 0.046 G |
omega 6s
Comparing omega-6 fatty acids, blueberry has more linoleic acid than cantaloupe per 100 grams.
| Blueberry | Cantaloupe | |
|---|---|---|
| linoleic acid | 0.088 G | 0.035 G |
| Total | 0.088 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: Blueberry (Blueberries, raw) and Cantaloupe (Melons, cantaloupe, raw) .
Blueberry 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 blueberry contain more calories in 100 grams?Cantaloupe has 40% less calories than blueberry - cantaloupe has 34 calories in 100g and blueberry has 57 calories.
Does cantaloupe or blueberry have more carbohydrates?
By weight, cantaloupe has 40% fewer carbohydrates than blueberry - cantaloupe has 8.2g of carbs for 100g and blueberry has 14.5g of carbohydrates.