Apricot vs. Cantaloupe
Nutrition comparison of Apricot and Cantaloupe
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apricot
versus
cantaloupe
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apricot and cantaloupe:
- Both cantaloupe and apricot are high in potassium.
- Apricot has more pantothenic acid, however, cantaloupe contains more folate.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Apricot (Apricots, raw) and Cantaloupe (Melons, cantaloupe, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe and apricot contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and apricot has 48 calories.
For macronutrient ratios, apricot is lighter in carbs and similar to cantaloupe for protein and fat. Apricot has a macronutrient ratio of 11:83:7 and for cantaloupe, 9:87:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apricot | Cantaloupe | |
|---|---|---|
| Protein | 11% | 9% |
| Carbohydrates | 83% | 87% |
| Fat | 7% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and apricot contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and apricot has 11.1g of carbohydrates.
The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in apricot comprise of 82% sugar and 18% dietary fiber.
dietary fiber
Apricot has 122% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and apricot has 2g of dietary fiber.
sugar
Cantaloupe and apricot contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and apricot has 9.2g of sugar.
Protein
protein
Cantaloupe and apricot contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and apricot has 1.4g of protein.
Fat
saturated fat
Both cantaloupe and apricot are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and apricot has 0.03g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has 267% more Vitamin C than apricot - cantaloupe has 36.7mg of Vitamin C per 100 grams and apricot has 10mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 76% more Vitamin A than apricot - cantaloupe has 169ug of Vitamin A per 100 grams and apricot has 96ug of Vitamin A.
Vitamin E
Cantaloupe and apricot contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and apricot has 0.89mg of Vitamin E.
Vitamin K
Cantaloupe and apricot contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and apricot has 3.3ug of Vitamin K.
The B Vitamins
Apricot has more pantothenic acid, however, cantaloupe contains more folate. Both apricot and cantaloupe contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Apricot | Cantaloupe | |
|---|---|---|
| Thiamin | 0.03 MG | 0.041 MG |
| Riboflavin | 0.04 MG | 0.019 MG |
| Niacin | 0.6 MG | 0.734 MG |
| Pantothenic acid | 0.24 MG | 0.105 MG |
| Vitamin B6 | 0.054 MG | 0.072 MG |
| Folate | 9 UG | 21 UG |
Minerals
calcium
Cantaloupe and apricot contain similar amounts of calcium - cantaloupe has 9mg of calcium per 100 grams and apricot has 13mg of calcium.
iron
Cantaloupe and apricot contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and apricot has 0.39mg of iron.
potassium
Both cantaloupe and apricot are high in potassium. Cantaloupe is very similar to apricot for potassium - cantaloupe has 267mg of potassium per 100 grams and apricot has 259mg 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, apricot has more kaempferol and quercetin than cantaloupe per 100 grams, however, cantaloupe contains more luteolin than apricot per 100 grams.
| Apricot | Cantaloupe | |
|---|---|---|
| kaempferol | 0.63 mg | 0.07 mg |
| Quercetin | 1.63 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 apricot and cantaloupe contain significant amounts of beta-carotene.
| Apricot | Cantaloupe | |
|---|---|---|
| beta-carotene | 1094 UG | 2020 UG |
| alpha-carotene | 19 UG | 16 UG |
| lutein + zeaxanthin | 89 UG | 26 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, apricot has more linoleic acid than cantaloupe per 100 grams.
| Apricot | Cantaloupe | |
|---|---|---|
| linoleic acid | 0.077 G | 0.035 G |
| Total | 0.077 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: Apricot (Apricots, raw) and Cantaloupe (Melons, cantaloupe, raw) .
Apricot 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 apricot contain more calories in 100 grams?Cantaloupe and apricot contain similar amounts of calories - cantaloupe has 34 calories in 100g and apricot has 48 calories.
Does cantaloupe or apricot have more carbohydrates?
By weight, cantaloupe and apricot contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and apricot has 11.1g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in apricot comprise of 80% sugar and 20% dietary fiber.
Does cantaloupe or apricot contain more potassium?
Both cantaloupe and apricot are high in potassium. Cantaloupe is very similar to apricot for potassium - cantaloupe has 267mg of potassium in 100 grams and apricot has 259mg of potassium.