Brown Rice vs. Cantaloupe
Nutrition comparison of Cooked Brown Rice and Cantaloupe
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
cantaloupe
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and cantaloupe:
- Brown rice has 31.7 times less sugar than cantaloupe.
- Brown rice has more thiamin, riboflavin, niacin and pantothenic acid, however, cantaloupe contains more folate.
- Cantaloupe has 68% less carbohydrates than brown rice.
- Cantaloupe is a great source of potassium.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (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
Brown rice is high in calories and cantaloupe has 72% less calories than brown rice - cantaloupe has 34 calories per 100 grams and brown rice has 123 calories.
For macronutrient ratios, brown rice is similar to cantaloupe for protein, carbs and fat. Brown rice has a macronutrient ratio of 9:84:7 and for cantaloupe, 9:87:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Cantaloupe | |
|---|---|---|
| Protein | 9% | 9% |
| Carbohydrates | 84% | 87% |
| Fat | 7% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe has 68% less carbohydrates than brown rice - cantaloupe has 8.2g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.
dietary fiber
Brown rice has 78% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.
sugar
Brown rice has 31.7 times less sugar than cantaloupe - cantaloupe has 7.9g of sugar per 100 grams and brown rice has 0.24g of sugar.
Protein
protein
Brown rice has 226% more protein than cantaloupe - cantaloupe has 0.84g of protein per 100 grams and brown rice has 2.7g of protein.
Fat
saturated fat
Both cantaloupe and brown rice are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has more Vitamin C than brown rice - cantaloupe has 36.7mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has more Vitamin A than brown rice - cantaloupe has 169ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Cantaloupe and brown rice contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.
Vitamin K
Cantaloupe and brown rice contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and brown rice has 0.2ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin, riboflavin, niacin and pantothenic acid, however, cantaloupe contains more folate. Both brown rice and cantaloupe contain significant amounts of Vitamin B6.
| Brown Rice | Cantaloupe | |
|---|---|---|
| Thiamin | 0.178 MG | 0.041 MG |
| Riboflavin | 0.069 MG | 0.019 MG |
| Niacin | 2.561 MG | 0.734 MG |
| Pantothenic acid | 0.38 MG | 0.105 MG |
| Vitamin B6 | 0.123 MG | 0.072 MG |
| Folate | 9 UG | 21 UG |
Minerals
calcium
Cantaloupe and brown rice contain similar amounts of calcium - cantaloupe has 9mg of calcium per 100 grams and brown rice has 3mg of calcium.
iron
Cantaloupe and brown rice contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and brown rice has 0.56mg of iron.
potassium
Cantaloupe is a great source of potassium and it has 210% more potassium than brown rice - cantaloupe has 267mg of potassium per 100 grams and brown rice has 86mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cantaloupe has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Cantaloupe | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.046 G |
| Total | 0.011 G | 0.046 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than cantaloupe per 100 grams.
| Brown Rice | Cantaloupe | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.035 G |
| Total | 0.359 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Cantaloupe (Melons, cantaloupe, raw) .
Cooked Brown Rice 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 brown rice contain more calories in 100 grams?Brown rice is high in calories and cantaloupe has 70% less calories than brown rice - cantaloupe has 34 calories in 100g and brown rice has 123 calories.
Does cantaloupe or brown rice have more carbohydrates?
By weight, cantaloupe has 70% fewer carbohydrates than brown rice - cantaloupe has 8.2g of carbs for 100g and brown rice has 25.6g of carbohydrates.