Coconut Water vs. Cantaloupe
Nutrition comparison of Coconut Water and Cantaloupe
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
cantaloupe
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and cantaloupe:
- Cantaloupe has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cantaloupe is a great source of potassium.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Cantaloupe (Melons, cantaloupe, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe and coconut water contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is lighter in protein, heavier in carbs and lighter in fat compared to cantaloupe per calorie. Coconut water has a macronutrient ratio of 5:95:0 and for cantaloupe, 9:87:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Cantaloupe | |
|---|---|---|
| Protein | 5% | 9% |
| Carbohydrates | 95% | 87% |
| Fat | ~ | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and coconut water contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in coconut water comprise of 100% sugar.
dietary fiber
Cantaloupe has more dietary fiber than coconut water - cantaloupe has 0.9g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Cantaloupe and coconut water contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Cantaloupe and coconut water contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both cantaloupe and coconut water are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has 271% more Vitamin C than coconut water - cantaloupe has 36.7mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has more Vitamin A than coconut water - cantaloupe has 169ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Cantaloupe and coconut water contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Cantaloupe and coconut water contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Cantaloupe has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut water and cantaloupe contain significant amounts of thiamin.
| Coconut Water | Cantaloupe | |
|---|---|---|
| Thiamin | 0.03 MG | 0.041 MG |
| Riboflavin | ~ | 0.019 MG |
| Niacin | ~ | 0.734 MG |
| Pantothenic acid | ~ | 0.105 MG |
| Vitamin B6 | ~ | 0.072 MG |
| Folate | ~ | 21 UG |
Minerals
calcium
Cantaloupe and coconut water contain similar amounts of calcium - cantaloupe has 9mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Cantaloupe and coconut water contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Cantaloupe is a great source of potassium and it has 62% more potassium than coconut water - cantaloupe has 267mg of potassium per 100 grams and coconut water has 165mg of potassium.
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: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Cantaloupe (Melons, cantaloupe, raw) .
Coconut Water 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 coconut water contain more calories in 100 grams?Cantaloupe and coconut water contain similar amounts of calories - cantaloupe has 34 calories in 100g and coconut water has 18 calories.
Does cantaloupe or coconut water have more carbohydrates?
By weight, cantaloupe and coconut water contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in coconut water comprise of 100% sugar.