Cantaloupe vs. Granny Smith Apple
Nutrition comparison of Cantaloupe and Granny Smith Apple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
granny smith apple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and granny smith apple:
- Cantaloupe has more beta-carotene than granny smith apple, however, granny smith apple contains more lutein + zeaxanthin than cantaloupe.
- Cantaloupe has more niacin and folate.
- Cantaloupe is a great source of potassium.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
- Granny smith apple is a great source of dietary fiber.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe has 41% less calories than granny smith apple - granny smith apple has 58 calories per 100 grams and cantaloupe has 34 calories.
For macronutrient ratios, cantaloupe is heavier in protein, lighter in carbs and similar to granny smith apple for fat. Cantaloupe has a macronutrient ratio of 9:87:4 and for granny smith apple, 3:94:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Granny Smith Apple | |
|---|---|---|
| Protein | 9% | 3% |
| Carbohydrates | 87% | 94% |
| Fat | 4% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Granny smith apple and cantaloupe contain similar amounts of carbs - granny smith apple has 13.6g of total carbs per 100 grams and cantaloupe has 8.2g of carbohydrates.
dietary fiber
Granny smith apple is a great source of dietary fiber and it has 211% more dietary fiber than cantaloupe - granny smith apple has 2.8g of dietary fiber per 100 grams and cantaloupe has 0.9g of dietary fiber.
sugar
Granny smith apple and cantaloupe contain similar amounts of sugar - granny smith apple has 9.6g of sugar per 100 grams and cantaloupe has 7.9g of sugar.
Protein
protein
Granny smith apple and cantaloupe contain similar amounts of protein - granny smith apple has 0.44g of protein per 100 grams and cantaloupe has 0.84g of protein.
Fat
saturated fat
Both cantaloupe and granny smith apple are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and granny smith apple does not contain significant amounts.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has more Vitamin C than granny smith apple - cantaloupe has 36.7mg of Vitamin C per 100 grams and granny smith apple does not contain significant amounts.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 32 times more Vitamin A than granny smith apple - granny smith apple has 5ug of Vitamin A per 100 grams and cantaloupe has 169ug of Vitamin A.
Vitamin E
Granny smith apple and cantaloupe contain similar amounts of Vitamin E - granny smith apple has 0.18mg of Vitamin E per 100 grams and cantaloupe has 0.05mg of Vitamin E.
Vitamin K
Granny smith apple and cantaloupe contain similar amounts of Vitamin K - granny smith apple has 3.2ug of Vitamin K per 100 grams and cantaloupe has 2.5ug of Vitamin K.
The B Vitamins
Cantaloupe has more niacin and folate. Both cantaloupe and granny smith apple contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Cantaloupe | Granny Smith Apple | |
|---|---|---|
| Thiamin | 0.041 MG | 0.019 MG |
| Riboflavin | 0.019 MG | 0.025 MG |
| Niacin | 0.734 MG | 0.126 MG |
| Pantothenic acid | 0.105 MG | 0.056 MG |
| Vitamin B6 | 0.072 MG | 0.037 MG |
| Folate | 21 UG | 3 UG |
Minerals
calcium
Granny smith apple and cantaloupe contain similar amounts of calcium - granny smith apple has 5mg of calcium per 100 grams and cantaloupe has 9mg of calcium.
iron
Granny smith apple and cantaloupe contain similar amounts of iron - granny smith apple has 0.15mg of iron per 100 grams and cantaloupe has 0.21mg of iron.
potassium
Cantaloupe is a great source of potassium and it has 123% more potassium than granny smith apple - granny smith apple has 120mg of potassium per 100 grams and cantaloupe has 267mg 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 granny smith apple per 100 grams, however, granny smith apple contains more quercetin than cantaloupe per 100 grams.
| Cantaloupe | Granny Smith Apple | |
|---|---|---|
| luteolin | 0.64 mg | ~ |
| kaempferol | 0.07 mg | ~ |
| Quercetin | 0.01 mg | 2.54 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, cantaloupe has more beta-carotene than granny smith apple per 100 grams, however, granny smith apple contains more lutein + zeaxanthin than cantaloupe per 100 grams.
| Cantaloupe | Granny Smith Apple | |
|---|---|---|
| beta-carotene | 2020 UG | 59 UG |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 26 UG | 64 UG |
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 Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) .
Cantaloupe g
()
|
Daily Values (%) |
Granny Smith Apple 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 granny smith apple or cantaloupe contain more calories in 100 grams?Cantaloupe has 40% less calories than granny smith apple - granny smith apple has 58 calories in 100g and cantaloupe has 34 calories.
Does granny smith apple or cantaloupe have more carbohydrates?
By weight, granny smith apple and cantaloupe contain similar amounts of carbs - granny smith apple has 13.6g of carbs for 100g and cantaloupe has 8.2g of carbohydrates.