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.
Detailed nutritional comparison of blueberry and cantaloupe is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Blueberry (Blueberries, raw) and Cantaloupe (Melons, cantaloupe, raw) . Have a correction or suggestions? Shoot us an email.


Image of Blueberry src
Image of Cantaloupe src

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 4:91:4 and for cantaloupe, 9:87:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Blueberry Cantaloupe
Protein 4% 9%
Carbohydrates 91% 87%
Fat 4% 5%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Blueberry or Cantaloupe .

Note: The specific food items compared are: Blueberry (Blueberries, raw) and Cantaloupe (Melons, cantaloupe, raw) .

Blueberry g

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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.