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.
Detailed nutritional comparison of cantaloupe and currants is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Cantaloupe src
Image of Currants src

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) .

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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.