Cantaloupe vs. Mango
Nutrition comparison of Cantaloupe and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and mango:
- Both cantaloupe and mango are high in Vitamin C.
- Cantaloupe is a great source of potassium.
- Cantaloupe is an excellent source of Vitamin A.
- Mango has more folate.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe has 43% less calories than mango - cantaloupe has 34 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, cantaloupe is heavier in protein and similar to mango for carbs and fat. Cantaloupe has a macronutrient ratio of 9:87:4 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Mango | |
|---|---|---|
| Protein | 9% | 5% |
| Carbohydrates | 87% | 90% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe has 46% less carbohydrates than mango - cantaloupe has 8.2g of total carbs per 100 grams and mango has 15g of carbohydrates.
The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.
dietary fiber
Mango has 78% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Cantaloupe has 42% less sugar than mango - cantaloupe has 7.9g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Cantaloupe and mango contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both cantaloupe and mango are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Both cantaloupe and mango are high in Vitamin C. Cantaloupe is very similar to mango for Vitamin C - cantaloupe has 36.7mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 213% more Vitamin A than mango - cantaloupe has 169ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.
Vitamin E
Cantaloupe and mango contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Cantaloupe and mango contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.
The B Vitamins
Mango has more folate. Both cantaloupe and mango contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Cantaloupe | Mango | |
|---|---|---|
| Thiamin | 0.041 MG | 0.028 MG |
| Riboflavin | 0.019 MG | 0.038 MG |
| Niacin | 0.734 MG | 0.669 MG |
| Pantothenic acid | 0.105 MG | 0.197 MG |
| Vitamin B6 | 0.072 MG | 0.119 MG |
| Folate | 21 UG | 43 UG |
Minerals
calcium
Cantaloupe and mango contain similar amounts of calcium - cantaloupe has 9mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Cantaloupe and mango contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Cantaloupe is a great source of potassium and it has 59% more potassium than mango - cantaloupe has 267mg of potassium per 100 grams and mango has 168mg 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 mango contain small amounts of kaempferol.
| Cantaloupe | Mango | |
|---|---|---|
| luteolin | 0.64 mg | 0.02 mg |
| kaempferol | 0.07 mg | 0.05 mg |
| Quercetin | 0.01 mg | ~ |
| apigenin | ~ | 0.01 mg |
| myricetin | ~ | 0.06 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, both cantaloupe and mango contain significant amounts of lutein + zeaxanthin.
| Cantaloupe | Mango | |
|---|---|---|
| beta-carotene | 2020 UG | 640 UG |
| alpha-carotene | 16 UG | 9 UG |
| lutein + zeaxanthin | 26 UG | 23 UG |
| lycopene | ~ | 3 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cantaloupe and mango contain significant amounts of alpha linoleic acid (ALA).
| Cantaloupe | Mango | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.051 G |
| Total | 0.046 G | 0.051 G |
omega 6s
Comparing omega-6 fatty acids, both cantaloupe and mango contain small amounts of linoleic acid.
| Cantaloupe | Mango | |
|---|---|---|
| linoleic acid | 0.035 G | 0.019 G |
| Total | 0.035 G | 0.019 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 Mango (Mangos, raw) .
Cantaloupe g
()
|
Daily Values (%) |
Mango 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 mango contain more calories in 100 grams?Cantaloupe has 40% less calories than mango - cantaloupe has 34 calories in 100g and mango has 60 calories.
Does cantaloupe or mango have more carbohydrates?
By weight, cantaloupe has 50% fewer carbohydrates than mango - cantaloupe has 8.2g of carbs for 100g and mango has 15g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.