Cantaloupe vs. Kiwi
Nutrition comparison of Cantaloupe and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and kiwi:
- Both kiwi and cantaloupe are high in Vitamin C and potassium.
- Cantaloupe has more beta-carotene than kiwi, however, kiwi contains more lutein + zeaxanthin than cantaloupe.
- Cantaloupe has more niacin.
- Cantaloupe is an excellent source of Vitamin A.
- Kiwi is a great source of dietary fiber.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe has 44% less calories than kiwi - kiwi has 61 calories per 100 grams and cantaloupe has 34 calories.
For macronutrient ratios, cantaloupe is similar to kiwi for protein, carbs and fat. Cantaloupe has a macronutrient ratio of 9:86:5 and for kiwi, 7:86:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Kiwi | |
|---|---|---|
| Protein | 9% | 7% |
| Carbohydrates | 86% | 86% |
| Fat | 5% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe has 44% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and cantaloupe has 8.2g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 233% more dietary fiber than cantaloupe - kiwi has 3g of dietary fiber per 100 grams and cantaloupe has 0.9g of dietary fiber.
sugar
Kiwi and cantaloupe contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and cantaloupe has 7.9g of sugar.
Protein
protein
Kiwi and cantaloupe contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and cantaloupe has 0.84g of protein.
Fat
saturated fat
Both kiwi and cantaloupe are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and cantaloupe has 0.05g of saturated fat.
Vitamins
Vitamin C
Both kiwi and cantaloupe are high in Vitamin C. Kiwi has 153% more Vitamin C than cantaloupe - kiwi has 92.7mg of Vitamin C per 100 grams and cantaloupe has 36.7mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 41 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and cantaloupe has 169ug of Vitamin A.
Vitamin E
Kiwi has 28 times more Vitamin E than cantaloupe - kiwi has 1.5mg of Vitamin E per 100 grams and cantaloupe has 0.05mg of Vitamin E.
Vitamin K
Kiwi has 15 times more Vitamin K than cantaloupe - kiwi has 40.3ug of Vitamin K per 100 grams and cantaloupe has 2.5ug of Vitamin K.
The B Vitamins
Cantaloupe has more niacin. Both cantaloupe and kiwi contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Cantaloupe | Kiwi | |
|---|---|---|
| Thiamin | 0.041 MG | 0.027 MG |
| Riboflavin | 0.019 MG | 0.025 MG |
| Niacin | 0.734 MG | 0.341 MG |
| Pantothenic acid | 0.105 MG | 0.183 MG |
| Vitamin B6 | 0.072 MG | 0.063 MG |
| Folate | 21 UG | 25 UG |
Minerals
calcium
Kiwi has 278% more calcium than cantaloupe - kiwi has 34mg of calcium per 100 grams and cantaloupe has 9mg of calcium.
iron
Kiwi and cantaloupe contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and cantaloupe has 0.21mg of iron.
potassium
Both kiwi and cantaloupe are high in potassium. Kiwi has 17% more potassium than cantaloupe - kiwi has 312mg 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, both cantaloupe and kiwi contain significant amounts of luteolin.
| Cantaloupe | Kiwi | |
|---|---|---|
| luteolin | 0.64 mg | 0.74 mg |
| kaempferol | 0.07 mg | 1.03 mg |
| Quercetin | 0.01 mg | 0.04 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 kiwi per 100 grams, however, kiwi contains more lutein + zeaxanthin than cantaloupe per 100 grams.
| Cantaloupe | Kiwi | |
|---|---|---|
| beta-carotene | 2020 UG | 52 UG |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 26 UG | 122 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cantaloupe and kiwi contain significant amounts of alpha linoleic acid (ALA).
| Cantaloupe | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.042 G |
| Total | 0.046 G | 0.042 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than cantaloupe per 100 grams.
| Cantaloupe | Kiwi | |
|---|---|---|
| linoleic acid | 0.035 G | 0.246 G |
| Total | 0.035 G | 0.246 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 Kiwi (Kiwifruit, green, raw) .
Cantaloupe g
()
|
Daily Values (%) |
Kiwi 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 kiwi or cantaloupe contain more calories in 100 grams?Cantaloupe has 40% less calories than kiwi - kiwi has 61 calories in 100g and cantaloupe has 34 calories.
Does kiwi or cantaloupe have more carbohydrates?
By weight, cantaloupe has 40% fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and cantaloupe has 8.2g of carbohydrates.
Does kiwi or cantaloupe contain more potassium?
Both kiwi and cantaloupe are high in potassium. Kiwi has 20% more potassium than cantaloupe - kiwi has 312mg of potassium in 100 grams and cantaloupe has 267mg of potassium.