Cantaloupe vs. Ginger
Nutrition comparison of Cantaloupe and Ginger
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
ginger
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and ginger:
- Both cantaloupe and ginger are high in potassium.
- Cantaloupe has 49.9 times less saturated fat than ginger.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
- Ginger has 57% less sugar than cantaloupe.
- Ginger has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Ginger is a great source of protein.
- Ginger is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Ginger (Spices, ginger, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ginger is high in calories and cantaloupe has 90% less calories than ginger - cantaloupe has 34 calories per 100 grams and ginger has 335 calories.
For macronutrient ratios, cantaloupe is heavier in carbs, lighter in fat and similar to ginger for protein. Cantaloupe has a macronutrient ratio of 9:87:4 and for ginger, 12:75:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Ginger | |
|---|---|---|
| Protein | 9% | 12% |
| Carbohydrates | 87% | 75% |
| Fat | 4% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Ginger is high in carbohydrates and cantaloupe has 89% less carbohydrates than ginger - cantaloupe has 8.2g of total carbs per 100 grams and ginger has 71.6g of carbohydrates.
dietary fiber
Ginger is an excellent source of dietary fiber and it has 14 times more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.
sugar
Ginger has 57% less sugar than cantaloupe - cantaloupe has 7.9g of sugar per 100 grams and ginger has 3.4g of sugar.
Protein
protein
Ginger is a great source of protein and it has 969% more protein than cantaloupe - cantaloupe has 0.84g of protein per 100 grams and ginger has 9g of protein.
Fat
saturated fat
Cantaloupe has 49.9 times less saturated fat than ginger - cantaloupe has 0.05g of saturated fat per 100 grams and ginger has 2.6g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has 51 times more Vitamin C than ginger - cantaloupe has 36.7mg of Vitamin C per 100 grams and ginger has 0.7mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 83 times more Vitamin A than ginger - cantaloupe has 169ug of Vitamin A per 100 grams and ginger has 2ug of Vitamin A.
Vitamin E
Cantaloupe and ginger contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and ginger does not contain significant amounts.
Vitamin K
Cantaloupe and ginger contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and ginger has 0.8ug of Vitamin K.
The B Vitamins
Ginger has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both cantaloupe and ginger contain significant amounts of thiamin and folate.
| Cantaloupe | Ginger | |
|---|---|---|
| Thiamin | 0.041 MG | 0.046 MG |
| Riboflavin | 0.019 MG | 0.17 MG |
| Niacin | 0.734 MG | 9.62 MG |
| Pantothenic acid | 0.105 MG | 0.477 MG |
| Vitamin B6 | 0.072 MG | 0.626 MG |
| Folate | 21 UG | 13 UG |
Minerals
calcium
Ginger is an excellent source of calcium and it has 11 times more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and ginger has 114mg of calcium.
iron
Ginger is an excellent source of iron and it has 93 times more iron than cantaloupe - cantaloupe has 0.21mg of iron per 100 grams and ginger has 19.8mg of iron.
potassium
Both cantaloupe and ginger are high in potassium. Ginger has 394% more potassium than cantaloupe - cantaloupe has 267mg of potassium per 100 grams and ginger has 1320mg 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,
| Cantaloupe | Ginger | |
|---|---|---|
| beta-carotene | 2020 UG | 18 UG |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 26 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ginger has more alpha linoleic acid (ALA) than cantaloupe per 100 grams.
| Cantaloupe | Ginger | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.223 G |
| Total | 0.046 G | 0.223 G |
omega 6s
Comparing omega-6 fatty acids, ginger has more linoleic acid than cantaloupe per 100 grams.
| Cantaloupe | Ginger | |
|---|---|---|
| linoleic acid | 0.035 G | 0.706 G |
| Total | 0.035 G | 0.706 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 Ginger (Spices, ginger, ground) .
Cantaloupe g
()
|
Daily Values (%) |
Ginger 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 ginger contain more calories in 100 grams?Ginger is high in calories and cantaloupe has 90% less calories than ginger - cantaloupe has 34 calories in 100g and ginger has 335 calories.
Does cantaloupe or ginger have more carbohydrates?
By weight, ginger is high in carbohydrates and cantaloupe has 90% fewer carbohydrates than ginger - cantaloupe has 8.2g of carbs for 100g and ginger has 71.6g of carbohydrates.
Does cantaloupe or ginger contain more calcium?
Ginger is a rich source of calcium and it has 11 times more calcium than cantaloupe - cantaloupe has 9mg of calcium in 100 grams and ginger has 114mg of calcium.
Does cantaloupe or ginger contain more iron?
Ginger is an abundant source of iron and it has 93 times more iron than cantaloupe - cantaloupe has 0.21mg of iron in 100 grams and ginger has 19.8mg of iron.
Does cantaloupe or ginger contain more potassium?
Both cantaloupe and ginger are high in potassium. Ginger has 390% more potassium than cantaloupe - cantaloupe has 267mg of potassium in 100 grams and ginger has 1320mg of potassium.