Cantaloupe vs. Cabbage
Nutrition comparison of Cantaloupe and Cabbage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
cabbage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and cabbage:
- Both cantaloupe and cabbage are high in Vitamin C.
- Cabbage has 59% less sugar than cantaloupe.
- Cabbage has signficantly more Vitamin K than cantaloupe.
- Cabbage has signficantly more calcium than cantaloupe.
- Cabbage is a great source of dietary fiber.
- Cantaloupe has more beta-carotene than cabbage, however, cabbage contains more alpha-carotene than cantaloupe.
- Cantaloupe has more niacin, however, cabbage contains more folate.
- Cantaloupe is a great source of potassium.
- Cantaloupe is an excellent source of Vitamin A.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Cabbage (Cabbage, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe and cabbage contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and cabbage has 25 calories.
For macronutrient ratios, cantaloupe is lighter in protein, heavier in carbs and similar to cabbage for fat. Cantaloupe has a macronutrient ratio of 9:87:4 and for cabbage, 17:80:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Cabbage | |
|---|---|---|
| Protein | 9% | 17% |
| Carbohydrates | 87% | 80% |
| Fat | 4% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and cabbage contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and cabbage has 5.8g of carbohydrates.
The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in cabbage comprise of 56% sugar and 44% dietary fiber.
dietary fiber
Cabbage is a great source of dietary fiber and it has 178% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and cabbage has 2.5g of dietary fiber.
sugar
Cabbage has 59% less sugar than cantaloupe - cantaloupe has 7.9g of sugar per 100 grams and cabbage has 3.2g of sugar.
Protein
protein
Cantaloupe and cabbage contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and cabbage has 1.3g of protein.
Fat
saturated fat
Both cantaloupe and cabbage are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and cabbage has 0.03g of saturated fat.
Vitamins
Vitamin C
Both cantaloupe and cabbage are high in Vitamin C. Cantaloupe is very similar to cabbage for Vitamin C - cantaloupe has 36.7mg of Vitamin C per 100 grams and cabbage has 36.6mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 32 times more Vitamin A than cabbage - cantaloupe has 169ug of Vitamin A per 100 grams and cabbage has 5ug of Vitamin A.
Vitamin E
Cantaloupe and cabbage contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and cabbage has 0.15mg of Vitamin E.
Vitamin K
Cabbage has signficantly more Vitamin K than cantaloupe - cantaloupe has 2.5ug of Vitamin K per 100 grams and cabbage has 76ug of Vitamin K.
The B Vitamins
Cantaloupe has more niacin, however, cabbage contains more folate. Both cantaloupe and cabbage contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Cantaloupe | Cabbage | |
|---|---|---|
| Thiamin | 0.041 MG | 0.061 MG |
| Riboflavin | 0.019 MG | 0.04 MG |
| Niacin | 0.734 MG | 0.234 MG |
| Pantothenic acid | 0.105 MG | 0.212 MG |
| Vitamin B6 | 0.072 MG | 0.124 MG |
| Folate | 21 UG | 43 UG |
Minerals
calcium
Cabbage has signficantly more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and cabbage has 40mg of calcium.
iron
Cantaloupe and cabbage contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and cabbage has 0.47mg of iron.
potassium
Cantaloupe is a great source of potassium and it has 57% more potassium than cabbage - cantaloupe has 267mg of potassium per 100 grams and cabbage has 170mg 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 cabbage per 100 grams, however, cabbage contains more quercetin than cantaloupe per 100 grams. Both cantaloupe and cabbage contain small amounts of kaempferol.
| Cantaloupe | Cabbage | |
|---|---|---|
| luteolin | 0.64 mg | 0.1 mg |
| kaempferol | 0.07 mg | 0.18 mg |
| Quercetin | 0.01 mg | 0.28 mg |
| apigenin | ~ | 0.08 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 cabbage per 100 grams, however, cabbage contains more alpha-carotene than cantaloupe per 100 grams. Both cantaloupe and cabbage contain significant amounts of lutein + zeaxanthin.
| Cantaloupe | Cabbage | |
|---|---|---|
| beta-carotene | 2020 UG | 42 UG |
| alpha-carotene | 16 UG | 33 UG |
| lutein + zeaxanthin | 26 UG | 30 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cantaloupe and cabbage contain small amounts of linoleic acid.
| Cantaloupe | Cabbage | |
|---|---|---|
| linoleic acid | 0.035 G | 0.017 G |
| Total | 0.035 G | 0.017 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: Cantaloupe (Melons, cantaloupe, raw) and Cabbage (Cabbage, raw) .
Cantaloupe g
()
|
Daily Values (%) |
Cabbage 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 cabbage contain more calories in 100 grams?Cantaloupe and cabbage contain similar amounts of calories - cantaloupe has 34 calories in 100g and cabbage has 25 calories.
Does cantaloupe or cabbage have more carbohydrates?
By weight, cantaloupe and cabbage contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and cabbage has 5.8g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in cabbage comprise of 60% sugar and 40% dietary fiber.