Apple vs. Cantaloupe
Nutrition comparison of Apple and Cantaloupe
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
cantaloupe
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and cantaloupe:
- Apple is a great source of dietary fiber.
- Cantaloupe has more niacin and folate.
- Cantaloupe is a great source of potassium.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Cantaloupe (Melons, cantaloupe, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe and apple contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, heavier in carbs and similar to cantaloupe for fat. Apple has a macronutrient ratio of 2:96:3 and for cantaloupe, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Cantaloupe | |
|---|---|---|
| Protein | 2% | 9% |
| Carbohydrates | 96% | 86% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and apple contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.
dietary fiber
Apple 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 apple has 2.4g of dietary fiber.
sugar
Cantaloupe and apple contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Cantaloupe and apple contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both cantaloupe and apple are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has 698% more Vitamin C than apple - cantaloupe has 36.7mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 55 times more Vitamin A than apple - cantaloupe has 169ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Cantaloupe and apple contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Cantaloupe and apple contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Cantaloupe has more niacin and folate. Both apple and cantaloupe contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Apple | Cantaloupe | |
|---|---|---|
| Thiamin | 0.017 MG | 0.041 MG |
| Riboflavin | 0.026 MG | 0.019 MG |
| Niacin | 0.091 MG | 0.734 MG |
| Pantothenic acid | 0.061 MG | 0.105 MG |
| Vitamin B6 | 0.041 MG | 0.072 MG |
| Folate | 3 UG | 21 UG |
Minerals
calcium
Cantaloupe and apple contain similar amounts of calcium - cantaloupe has 9mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Cantaloupe and apple contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Cantaloupe is a great source of potassium and it has 150% more potassium than apple - cantaloupe has 267mg of potassium per 100 grams and apple has 107mg 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 apple per 100 grams, however, apple contains more quercetin than cantaloupe per 100 grams. Both apple and cantaloupe contain small amounts of kaempferol.
| Apple | Cantaloupe | |
|---|---|---|
| luteolin | 0.12 mg | 0.64 mg |
| kaempferol | 0.14 mg | 0.07 mg |
| Quercetin | 4.01 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, both apple and cantaloupe contain significant amounts of lutein + zeaxanthin.
| Apple | Cantaloupe | |
|---|---|---|
| beta-carotene | 27 UG | 2020 UG |
| lutein + zeaxanthin | 29 UG | 26 UG |
| alpha-carotene | ~ | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cantaloupe has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Cantaloupe | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.046 G |
| Total | 0.009 G | 0.046 G |
omega 6s
Comparing omega-6 fatty acids, both apple and cantaloupe contain small amounts of linoleic acid.
| Apple | Cantaloupe | |
|---|---|---|
| linoleic acid | 0.043 G | 0.035 G |
| Total | 0.043 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Cantaloupe (Melons, cantaloupe, raw) .
Apple 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 apple contain more calories in 100 grams?Cantaloupe and apple contain similar amounts of calories - cantaloupe has 34 calories in 100g and apple has 52 calories.
Does cantaloupe or apple have more carbohydrates?
By weight, cantaloupe and apple contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in apple comprise of 80% sugar and 20% dietary fiber.