Cantaloupe vs. Collard Greens
Nutrition comparison of Cantaloupe and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and collard greens:
- Both cantaloupe and collard greens are high in Vitamin A, Vitamin C and potassium.
- Collard green has 16 times less sugar than cantaloupe.
- Collard green has more riboflavin, pantothenic acid, Vitamin B6 and folate.
- Collard green is an excellent source of Vitamin K, calcium and dietary fiber.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe and collard greens contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, cantaloupe is much lighter in protein, much heavier in carbs and lighter in fat compared to collard greens per calorie. Cantaloupe has a macronutrient ratio of 9:87:4 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Collard Greens | |
|---|---|---|
| Protein | 9% | 31% |
| Carbohydrates | 87% | 56% |
| Fat | 4% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and collard greens contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.
dietary fiber
Collard green is an excellent source of dietary fiber and it has 344% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Collard green has 16 times less sugar than cantaloupe - cantaloupe has 7.9g of sugar per 100 grams and collard green has 0.46g of sugar.
Protein
protein
Collard green has 260% more protein than cantaloupe - cantaloupe has 0.84g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Both cantaloupe and collard greens are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and collard green has 0.06g of saturated fat.
Vitamins
Vitamin C
Both cantaloupe and collard greens are high in Vitamin C. Cantaloupe has a little more Vitamin C (4%) than collard green by weight - cantaloupe has 36.7mg of Vitamin C per 100 grams and collard green has 35.3mg of Vitamin C.
Vitamin A
Both cantaloupe and collard greens are high in Vitamin A. Collard green has 49% more Vitamin A than cantaloupe - cantaloupe has 169ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.
Vitamin E
Collard green has 44 times more Vitamin E than cantaloupe - cantaloupe has 0.05mg of Vitamin E per 100 grams and collard green has 2.3mg of Vitamin E.
Vitamin K
Collard green is an excellent source of Vitamin K and it has 173 times more Vitamin K than cantaloupe - cantaloupe has 2.5ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.
The B Vitamins
Collard green has more riboflavin, pantothenic acid, Vitamin B6 and folate. Both cantaloupe and collard greens contain significant amounts of thiamin and niacin.
| Cantaloupe | Collard Greens | |
|---|---|---|
| Thiamin | 0.041 MG | 0.054 MG |
| Riboflavin | 0.019 MG | 0.13 MG |
| Niacin | 0.734 MG | 0.742 MG |
| Pantothenic acid | 0.105 MG | 0.267 MG |
| Vitamin B6 | 0.072 MG | 0.165 MG |
| Folate | 21 UG | 129 UG |
Minerals
calcium
Collard green is an excellent source of calcium and it has 24 times more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Cantaloupe and collard greens contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and collard green has 0.47mg of iron.
potassium
Both cantaloupe and collard greens are high in potassium. Cantaloupe has 25% more potassium than collard green - cantaloupe has 267mg of potassium per 100 grams and collard green has 213mg 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 collard green per 100 grams, however, collard green contains more kaempferol and quercetin than cantaloupe per 100 grams.
| Cantaloupe | Collard Greens | |
|---|---|---|
| luteolin | 0.64 mg | 0.08 mg |
| kaempferol | 0.07 mg | 8.74 mg |
| Quercetin | 0.01 mg | 2.57 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, both cantaloupe and collard greens contain significant amounts of beta-carotene.
| Cantaloupe | Collard Greens | |
|---|---|---|
| beta-carotene | 2020 UG | 2991 UG |
| alpha-carotene | 16 UG | 14 UG |
| lutein + zeaxanthin | 26 UG | 4323 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, collard green has more alpha linoleic acid (ALA) than cantaloupe per 100 grams.
| Cantaloupe | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.108 G |
| Total | 0.046 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, collard green has more linoleic acid than cantaloupe per 100 grams.
| Cantaloupe | Collard Greens | |
|---|---|---|
| linoleic acid | 0.035 G | 0.082 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.035 G | 0.084 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 Collard Greens (Collards, raw) .
Cantaloupe g
()
|
Daily Values (%) |
Collard Greens 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 % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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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 cantaloupe or collard greens contain more calories in 100 grams?Cantaloupe and collard greens contain similar amounts of calories - cantaloupe has 34 calories in 100g and collard green has 32 calories.
Is cantaloupe or collard greens better for protein?
Collard green has 260% more protein than cantaloupe - cantaloupe has 0.84g of protein per 100 grams and collard green has 3g of protein.
Does cantaloupe or collard greens have more carbohydrates?
By weight, cantaloupe and collard greens contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and collard green has 5.4g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.
Does cantaloupe or collard greens contain more calcium?
Collard green is a rich source of calcium and it has 24 times more calcium than cantaloupe - cantaloupe has 9mg of calcium in 100 grams and collard green has 232mg of calcium.
Does cantaloupe or collard greens contain more potassium?
Both cantaloupe and collard greens are high in potassium. Cantaloupe has 30% more potassium than collard green - cantaloupe has 267mg of potassium in 100 grams and collard green has 213mg of potassium.