Beef vs. Cantaloupe
Nutrition comparison of Cooked Beef and Cantaloupe
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
cantaloupe
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and cantaloupe:
- Both beef and cantaloupe are high in potassium.
- Beef has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Beef is a great source of iron.
- Beef is an excellent source of protein.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Cantaloupe (Melons, cantaloupe, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beef is high in calories and cantaloupe has 88% less calories than beef - beef has 277 calories per 100 grams and cantaloupe has 34 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and much heavier in fat compared to cantaloupe per calorie. Beef has a macronutrient ratio of 38:0:62 and for cantaloupe, 9:87:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Cantaloupe | |
|---|---|---|
| Protein | 38% | 9% |
| Carbohydrates | ~ | 87% |
| Fat | 62% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has less carbohydrates than cantaloupe - cantaloupe has 8.2g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Cantaloupe has more dietary fiber than beef - cantaloupe has 0.9g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than cantaloupe - cantaloupe has 7.9g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 29 times more protein than cantaloupe - beef has 25.4g of protein per 100 grams and cantaloupe has 0.84g of protein.
Fat
saturated fat
Beef is high in saturated fat and cantaloupe has 99% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and cantaloupe has 0.05g of saturated fat.
trans fat
Cantaloupe has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and cantaloupe does not contain significant amounts.
cholesterol
Cantaloupe has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and cantaloupe does not contain significant amounts.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has more Vitamin C than beef - cantaloupe has 36.7mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 55 times more Vitamin A than beef - beef has 3ug of Vitamin A per 100 grams and cantaloupe has 169ug of Vitamin A.
Vitamin D
Beef and cantaloupe contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and cantaloupe does not contain significant amounts.
Vitamin E
Beef and cantaloupe contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and cantaloupe has 0.05mg of Vitamin E.
Vitamin K
Beef and cantaloupe contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and cantaloupe has 2.5ug of Vitamin K.
The B Vitamins
Beef has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both beef and cantaloupe contain significant amounts of thiamin and folate.
| Beef | Cantaloupe | |
|---|---|---|
| Thiamin | 0.051 MG | 0.041 MG |
| Riboflavin | 0.176 MG | 0.019 MG |
| Niacin | 4.537 MG | 0.734 MG |
| Pantothenic acid | 0.658 MG | 0.105 MG |
| Vitamin B6 | 0.336 MG | 0.072 MG |
| Folate | 11 UG | 21 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef has 289% more calcium than cantaloupe - beef has 35mg of calcium per 100 grams and cantaloupe has 9mg of calcium.
iron
Beef is a great source of iron and it has 971% more iron than cantaloupe - beef has 2.3mg of iron per 100 grams and cantaloupe has 0.21mg of iron.
potassium
Both beef and cantaloupe are high in potassium. Beef is very similar to cantaloupe for potassium - beef has 275mg of potassium per 100 grams and cantaloupe has 267mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both beef and cantaloupe contain significant amounts of alpha linoleic acid (ALA).
| Beef | Cantaloupe | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.046 G |
| Total | 0.056 G | 0.046 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than cantaloupe per 100 grams.
| Beef | Cantaloupe | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.035 G |
| Total | 0.402 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Cantaloupe (Melons, cantaloupe, raw) .
Cooked Beef 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 beef or cantaloupe contain more calories in 100 grams?Beef is high in calories and cantaloupe has 90% less calories than beef - beef has 277 calories in 100g and cantaloupe has 34 calories.
Is beef or cantaloupe better for protein?
Beef is a fantastic source of protein and it has 29 times more protein than cantaloupe - beef has 25.4g of protein per 100 grams and cantaloupe has 0.84g of protein.
Does cantaloupe or beef have more carbohydrates?
By weight, beef has fewer carbohydrates than cantaloupe - cantaloupe has 8.2g of carbs for 100g and beef has no carbs..
Does beef or cantaloupe contain more potassium?
Both beef and cantaloupe are high in potassium. Beef is very similar to cantaloupe for potassium - beef has 275mg of potassium in 100 grams and cantaloupe has 267mg of potassium.