Cantaloupe vs. Currants
Nutrition comparison of Cantaloupe and Currants
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
currants
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and currants:
- Both cantaloupe and currants are high in Vitamin C and potassium.
- Cantaloupe is an excellent source of Vitamin A.
- Currant has more riboflavin, however, cantaloupe contains more niacin and folate.
- Currant is an excellent source of dietary fiber.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Currants (Currants, red and white, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe has 39% less calories than currant - cantaloupe has 34 calories per 100 grams and currant has 56 calories.
For macronutrient ratios, cantaloupe is similar to currants for protein, carbs and fat. Cantaloupe has a macronutrient ratio of 9:87:4 and for currants, 9:88:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Currants | |
|---|---|---|
| Protein | 9% | 9% |
| Carbohydrates | 87% | 88% |
| Fat | 4% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and currants contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and currant has 13.8g of carbohydrates.
dietary fiber
Currant is an excellent source of dietary fiber and it has 378% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.
sugar
Cantaloupe and currants contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and currant has 7.4g of sugar.
Protein
protein
Cantaloupe and currants contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and currant has 1.4g of protein.
Fat
saturated fat
Both cantaloupe and currants are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and currant has 0.02g of saturated fat.
Vitamins
Vitamin C
Both cantaloupe and currants are high in Vitamin C. Currant has 12% more Vitamin C than cantaloupe - cantaloupe has 36.7mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 83 times more Vitamin A than currant - cantaloupe has 169ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.
Vitamin E
Cantaloupe and currants contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.
Vitamin K
Cantaloupe and currants contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.
The B Vitamins
Currant has more riboflavin, however, cantaloupe contains more niacin and folate. Both cantaloupe and currants contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Cantaloupe | Currants | |
|---|---|---|
| Thiamin | 0.041 MG | 0.04 MG |
| Riboflavin | 0.019 MG | 0.05 MG |
| Niacin | 0.734 MG | 0.1 MG |
| Pantothenic acid | 0.105 MG | 0.064 MG |
| Vitamin B6 | 0.072 MG | 0.07 MG |
| Folate | 21 UG | 8 UG |
Minerals
calcium
Currant has 267% more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and currant has 33mg of calcium.
iron
Currant has 376% more iron than cantaloupe - cantaloupe has 0.21mg of iron per 100 grams and currant has 1mg of iron.
potassium
Both cantaloupe and currants are high in potassium. Cantaloupe is very similar to cantaloupe for potassium - cantaloupe has 267mg of potassium per 100 grams and currant has 275mg of potassium.
Antioxidants and Phytonutrients
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 currants contain significant amounts of lutein + zeaxanthin.
| Cantaloupe | Currants | |
|---|---|---|
| beta-carotene | 2020 UG | 25 UG |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 26 UG | 47 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cantaloupe and currants contain significant amounts of alpha linoleic acid (ALA).
| Cantaloupe | Currants | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.035 G |
| Total | 0.046 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, both cantaloupe and currants contain significant amounts of linoleic acid.
| Cantaloupe | Currants | |
|---|---|---|
| linoleic acid | 0.035 G | 0.053 G |
| Total | 0.035 G | 0.053 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 Currants (Currants, red and white, raw) .
Cantaloupe g
()
|
Daily Values (%) |
Currants 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 currants contain more calories in 100 grams?Cantaloupe has 40% less calories than currant - cantaloupe has 34 calories in 100g and currant has 56 calories.
Does cantaloupe or currants have more carbohydrates?
By weight, cantaloupe and currants contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and currant has 13.8g of carbohydrates.
Does cantaloupe or currants contain more potassium?
Both cantaloupe and currants are high in potassium. Cantaloupe is very similar to cantaloupe for potassium - cantaloupe has 267mg of potassium in 100 grams and currant has 275mg of potassium.