Cantaloupe vs. Asparagus
Nutrition comparison of Cantaloupe and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and asparagus:
- Both asparagus and cantaloupe are high in potassium.
- Asparagus has 3.1 times less sugar than cantaloupe.
- Asparagus has more thiamin, riboflavin, pantothenic acid and folate.
- Asparagus is a great source of dietary fiber and iron.
- Cantaloupe has more beta-carotene than asparagus, however, asparagus contains more lutein + zeaxanthin than cantaloupe.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus and cantaloupe contain similar amounts of calories - asparagus has 20 calories per 100 grams and cantaloupe has 34 calories.
For macronutrient ratios, cantaloupe is much lighter in protein, much heavier in carbs and similar to asparagus for fat. Cantaloupe has a macronutrient ratio of 9:87:5 and for asparagus, 35:62:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Asparagus | |
|---|---|---|
| Protein | 9% | 35% |
| Carbohydrates | 87% | 62% |
| Fat | 5% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus and cantaloupe contain similar amounts of carbs - asparagus has 3.9g of total carbs per 100 grams and cantaloupe has 8.2g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in cantaloupe comprise of 89% sugar and 10% dietary fiber.
dietary fiber
Asparagus is a great source of dietary fiber and it has 133% more dietary fiber than cantaloupe - asparagus has 2.1g of dietary fiber per 100 grams and cantaloupe has 0.9g of dietary fiber.
sugar
Asparagus has 3.1 times less sugar than cantaloupe - asparagus has 1.9g of sugar per 100 grams and cantaloupe has 7.9g of sugar.
Protein
protein
Asparagus and cantaloupe contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and cantaloupe has 0.84g of protein.
Fat
saturated fat
Both asparagus and cantaloupe are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and cantaloupe has 0.05g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has 555% more Vitamin C than asparagus - asparagus has 5.6mg of Vitamin C per 100 grams and cantaloupe has 36.7mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 345% more Vitamin A than asparagus - asparagus has 38ug of Vitamin A per 100 grams and cantaloupe has 169ug of Vitamin A.
Vitamin E
Asparagus and cantaloupe contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and cantaloupe has 0.05mg of Vitamin E.
Vitamin K
Asparagus has 15 times more Vitamin K than cantaloupe - asparagus has 41.6ug of Vitamin K per 100 grams and cantaloupe has 2.5ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, riboflavin, pantothenic acid and folate. Both cantaloupe and asparagus contain significant amounts of niacin and Vitamin B6.
| Cantaloupe | Asparagus | |
|---|---|---|
| Thiamin | 0.041 MG | 0.143 MG |
| Riboflavin | 0.019 MG | 0.141 MG |
| Niacin | 0.734 MG | 0.978 MG |
| Pantothenic acid | 0.105 MG | 0.274 MG |
| Vitamin B6 | 0.072 MG | 0.091 MG |
| Folate | 21 UG | 52 UG |
Minerals
calcium
Asparagus has 167% more calcium than cantaloupe - asparagus has 24mg of calcium per 100 grams and cantaloupe has 9mg of calcium.
iron
Asparagus is a great source of iron and it has 919% more iron than cantaloupe - asparagus has 2.1mg of iron per 100 grams and cantaloupe has 0.21mg of iron.
potassium
Both asparagus and cantaloupe are high in potassium. Cantaloupe has 32% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and cantaloupe has 267mg 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 asparagus per 100 grams, however, asparagus contains more kaempferol, quercetin and isorhamnetin than cantaloupe per 100 grams.
| Cantaloupe | Asparagus | |
|---|---|---|
| luteolin | 0.64 mg | ~ |
| kaempferol | 0.07 mg | 1.39 mg |
| Quercetin | 0.01 mg | 13.98 mg |
| isorhamnetin | ~ | 5.7 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 asparagus per 100 grams, however, asparagus contains more lutein + zeaxanthin than cantaloupe per 100 grams. Both cantaloupe and asparagus contain small amounts of alpha-carotene.
| Cantaloupe | Asparagus | |
|---|---|---|
| beta-carotene | 2020 UG | 449 UG |
| alpha-carotene | 16 UG | 9 UG |
| lutein + zeaxanthin | 26 UG | 710 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cantaloupe has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Cantaloupe | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.01 G |
| Total | 0.046 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both cantaloupe and asparagus contain small amounts of linoleic acid.
| Cantaloupe | Asparagus | |
|---|---|---|
| linoleic acid | 0.035 G | 0.04 G |
| Total | 0.035 G | 0.04 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 Cantaloupe or Asparagus .
Note: The specific food items compared are: Cantaloupe (Melons, cantaloupe, raw) and Asparagus (Asparagus, raw) .
Cantaloupe g
()
|
Daily Values (%) |
Asparagus g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does asparagus or cantaloupe contain more calories in 100 grams?Asparagus and cantaloupe contain similar amounts of calories - asparagus has 20 calories in 100g and cantaloupe has 34 calories.
Is asparagus or cantaloupe better for protein?
Asparagus and cantaloupe contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and cantaloupe has 0.84g of protein.
Does asparagus or cantaloupe have more carbohydrates?
By weight, asparagus and cantaloupe contain similar amounts of carbs - asparagus has 3.9g of carbs for 100g and cantaloupe has 8.2g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in cantaloupe comprise of 90% sugar and 10% dietary fiber.
Does asparagus or cantaloupe contain more potassium?
Both asparagus and cantaloupe are high in potassium. Cantaloupe has 30% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and cantaloupe has 267mg of potassium.