Milk vs. Cantaloupe
Nutrition comparison of Milk and Cantaloupe
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
cantaloupe
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and cantaloupe:
- Cantaloupe has 23.6 times less saturated fat than milk.
- Cantaloupe is a great source of potassium.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
- Milk has more riboflavin, pantothenic acid and Vitamin B12, however, cantaloupe contains more niacin and folate.
- Milk is an excellent source of calcium.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Cantaloupe (Melons, cantaloupe, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe and milk contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is heavier in protein, much lighter in carbs and much heavier in fat compared to cantaloupe per calorie. Milk has a macronutrient ratio of 27:38:35 and for cantaloupe, 9:87:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Cantaloupe | |
|---|---|---|
| Protein | 27% | 9% |
| Carbohydrates | 38% | 87% |
| Fat | 35% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and milk contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in milk comprise of 100% sugar.
dietary fiber
Cantaloupe has more dietary fiber than milk - cantaloupe has 0.9g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Cantaloupe and milk contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Milk has 293% more protein than cantaloupe - cantaloupe has 0.84g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Cantaloupe has 23.6 times less saturated fat than milk - cantaloupe has 0.05g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and cantaloupe are low in trans fat - milk has 0.09g of trans fat per 100 grams and cantaloupe does not contain significant amounts.
cholesterol
Both milk and cantaloupe are low in cholesterol - milk has 8mg of cholesterol per 100 grams and cantaloupe does not contain significant amounts.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has 182 times more Vitamin C than milk - cantaloupe has 36.7mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 207% more Vitamin A than milk - cantaloupe has 169ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than cantaloupe - milk has 49iu of Vitamin D per 100 grams and cantaloupe does not contain significant amounts.
Vitamin E
Cantaloupe and milk contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Cantaloupe and milk contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Milk has more riboflavin, pantothenic acid and Vitamin B12, however, cantaloupe contains more niacin and folate. Both milk and cantaloupe contain significant amounts of thiamin and Vitamin B6.
| Milk | Cantaloupe | |
|---|---|---|
| Thiamin | 0.039 MG | 0.041 MG |
| Riboflavin | 0.185 MG | 0.019 MG |
| Niacin | 0.092 MG | 0.734 MG |
| Pantothenic acid | 0.356 MG | 0.105 MG |
| Vitamin B6 | 0.038 MG | 0.072 MG |
| Folate | 5 UG | 21 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Milk is an excellent source of calcium and it has 12 times more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Cantaloupe and milk contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Cantaloupe is a great source of potassium and it has 91% more potassium than milk - cantaloupe has 267mg of potassium per 100 grams and milk has 140mg of potassium.
Antioxidants and Phytonutrients
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,
| Milk | Cantaloupe | |
|---|---|---|
| beta-carotene | 4 UG | 2020 UG |
| alpha-carotene | ~ | 16 UG |
| lutein + zeaxanthin | ~ | 26 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cantaloupe has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | Cantaloupe | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.046 G |
| Total | 0.008 G | 0.046 G |
omega 6s
Comparing omega-6 fatty acids, both milk and cantaloupe contain significant amounts of linoleic acid.
| Milk | Cantaloupe | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.035 G |
| Total | 0.066 G | 0.035 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Cantaloupe (Melons, cantaloupe, raw) .
Milk g
()
|
Daily Values (%) |
Cantaloupe 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 milk contain more calories in 100 grams?Cantaloupe and milk contain similar amounts of calories - cantaloupe has 34 calories in 100g and milk has 50 calories.
Does cantaloupe or milk have more carbohydrates?
By weight, cantaloupe and milk contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and milk has 4.8g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in milk comprise of 100% sugar.
Does cantaloupe or milk contain more calcium?
Milk is a rich source of calcium and it has 12 times more calcium than cantaloupe - cantaloupe has 9mg of calcium in 100 grams and milk has 120mg of calcium.