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:
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 9:87:5 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Cantaloupe | Kiwi | |
---|---|---|
Protein | 9% | 7% |
Carbohydrates | 87% | 87% |
Fat | 5% | 7% |
Alcohol | ~ | ~ |
Cantaloupe has 44% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and cantaloupe has 8.2g of carbohydrates.
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.
Kiwi and cantaloupe contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and cantaloupe has 7.9g of sugar.
Kiwi and cantaloupe contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and cantaloupe has 0.84g of protein.
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.
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.
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.
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.
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.
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 |
Kiwi has 278% more calcium than cantaloupe - kiwi has 34mg of calcium per 100 grams and cantaloupe has 9mg of calcium.
Kiwi and cantaloupe contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and cantaloupe has 0.21mg of iron.
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.
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 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 |
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cantaloupe or Kiwi .
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 | |||