Cantaloupe vs. Macadamia Nut
Nutrition comparison of Cantaloupe and Macadamia Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
macadamia nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and macadamia nut:
- Both cantaloupe and macadamia nut are high in potassium.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
- Macadamia nut has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Macadamia nut has signficantly more protein than cantaloupe.
- Macadamia nut is a great source of iron.
- Macadamia nut is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Macadamia nut is high in calories and cantaloupe has 95% less calories than macadamia nut - cantaloupe has 34 calories per 100 grams and macadamia nut has 718 calories.
For macronutrient ratios, cantaloupe is heavier in protein, much heavier in carbs and much lighter in fat compared to macadamia nut per calorie. Cantaloupe has a macronutrient ratio of 9:87:4 and for macadamia nut, 4:7:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Macadamia Nut | |
|---|---|---|
| Protein | 9% | 4% |
| Carbohydrates | 87% | 7% |
| Fat | 4% | 89% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and macadamia nut contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and macadamia nut has 13.4g of carbohydrates.
The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in macadamia nut comprise of 61% dietary fiber, 31% sugar and 8% starch.
dietary fiber
Macadamia nut is an excellent source of dietary fiber and it has 789% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and macadamia nut has 8g of dietary fiber.
sugar
Cantaloupe and macadamia nut contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and macadamia nut has 4.1g of sugar.
Protein
protein
Macadamia nut has signficantly more protein than cantaloupe - cantaloupe has 0.84g of protein per 100 grams and macadamia nut has 7.8g of protein.
Fat
saturated fat
Macadamia nut is high in saturated fat and cantaloupe has 100% less saturated fat than macadamia nut - cantaloupe has 0.05g of saturated fat per 100 grams and macadamia nut has 11.9g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has 51 times more Vitamin C than macadamia nut - cantaloupe has 36.7mg of Vitamin C per 100 grams and macadamia nut has 0.7mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has more Vitamin A than macadamia nut - cantaloupe has 169ug of Vitamin A per 100 grams and macadamia nut does not contain significant amounts.
Vitamin E
Cantaloupe and macadamia nut contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and macadamia nut has 0.57mg of Vitamin E.
Vitamin K
Cantaloupe and macadamia nut contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and macadamia nut does not contain significant amounts.
The B Vitamins
Macadamia nut has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both cantaloupe and macadamia nut contain significant amounts of folate.
| Cantaloupe | Macadamia Nut | |
|---|---|---|
| Thiamin | 0.041 MG | 0.71 MG |
| Riboflavin | 0.019 MG | 0.087 MG |
| Niacin | 0.734 MG | 2.274 MG |
| Pantothenic acid | 0.105 MG | 0.603 MG |
| Vitamin B6 | 0.072 MG | 0.359 MG |
| Folate | 21 UG | 10 UG |
Minerals
calcium
Macadamia nut is an excellent source of calcium and it has 678% more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and macadamia nut has 70mg of calcium.
iron
Macadamia nut is a great source of iron and it has 11 times more iron than cantaloupe - cantaloupe has 0.21mg of iron per 100 grams and macadamia nut has 2.7mg of iron.
potassium
Both cantaloupe and macadamia nut are high in potassium. Macadamia nut has 36% more potassium than cantaloupe - cantaloupe has 267mg of potassium per 100 grams and macadamia nut has 363mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, macadamia nut has more alpha linoleic acid (ALA) than cantaloupe per 100 grams.
| Cantaloupe | Macadamia Nut | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.196 G |
| Total | 0.046 G | 0.196 G |
omega 6s
Comparing omega-6 fatty acids, macadamia nut has more linoleic acid than cantaloupe per 100 grams.
| Cantaloupe | Macadamia Nut | |
|---|---|---|
| linoleic acid | 0.035 G | 1.303 G |
| other omega 6 | ~ | 1.944 G |
| Total | 0.035 G | 3.247 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 Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) .
Cantaloupe g
()
|
Daily Values (%) |
Macadamia Nut g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 macadamia nut contain more calories in 100 grams?Macadamia nut is high in calories and cantaloupe has 100% less calories than macadamia nut - cantaloupe has 34 calories in 100g and macadamia nut has 718 calories.
Does cantaloupe or macadamia nut have more carbohydrates?
By weight, cantaloupe and macadamia nut contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and macadamia nut has 13.4g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in macadamia nut comprise of 60% dietary fiber, 30% sugar and 10% starch.
Does cantaloupe or macadamia nut contain more calcium?
Macadamia nut is a rich source of calcium and it has 680% more calcium than cantaloupe - cantaloupe has 9mg of calcium in 100 grams and macadamia nut has 70mg of calcium.
Does cantaloupe or macadamia nut contain more potassium?
Both cantaloupe and macadamia nut are high in potassium. Macadamia nut has 40% more potassium than cantaloupe - cantaloupe has 267mg of potassium in 100 grams and macadamia nut has 363mg of potassium.