Oats vs. Cantaloupe
Nutrition comparison of Oats and Cantaloupe
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
cantaloupe
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and cantaloupe:
- Both cantaloupe and oats are high in potassium.
- Cantaloupe has 22.8 times less saturated fat than oat.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
- Oat has more thiamin, riboflavin, pantothenic acid and folate.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Cantaloupe (Melons, cantaloupe, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and cantaloupe has 91% less calories than oat - cantaloupe has 34 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is heavier in protein, lighter in carbs and heavier in fat compared to cantaloupe per calorie. Oats has a macronutrient ratio of 17:67:16 and for cantaloupe, 9:87:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Cantaloupe | |
|---|---|---|
| Protein | 17% | 9% |
| Carbohydrates | 67% | 87% |
| Fat | 16% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and cantaloupe has 88% less carbohydrates than oat - cantaloupe has 8.2g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has 10 times more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Oat has less sugar than cantaloupe - cantaloupe has 7.9g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 19 times more protein than cantaloupe - cantaloupe has 0.84g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Cantaloupe has 22.8 times less saturated fat than oat - cantaloupe has 0.05g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has more Vitamin C than oat - cantaloupe has 36.7mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has more Vitamin A than oat - cantaloupe has 169ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Cantaloupe and oats contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Cantaloupe and oats contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, pantothenic acid and folate. Both oats and cantaloupe contain significant amounts of niacin and Vitamin B6.
| Oats | Cantaloupe | |
|---|---|---|
| Thiamin | 0.763 MG | 0.041 MG |
| Riboflavin | 0.139 MG | 0.019 MG |
| Niacin | 0.961 MG | 0.734 MG |
| Pantothenic acid | 1.349 MG | 0.105 MG |
| Vitamin B6 | 0.119 MG | 0.072 MG |
| Folate | 56 UG | 21 UG |
Minerals
calcium
Oat is a great source of calcium and it has 500% more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Oat is an excellent source of iron and it has 21 times more iron than cantaloupe - cantaloupe has 0.21mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Both cantaloupe and oats are high in potassium. Oat has 61% more potassium than cantaloupe - cantaloupe has 267mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than cantaloupe per 100 grams.
| Oats | Cantaloupe | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.046 G |
| Total | 0.111 G | 0.046 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than cantaloupe per 100 grams.
| Oats | Cantaloupe | |
|---|---|---|
| linoleic acid | 2.424 G | 0.035 G |
| Total | 2.424 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Cantaloupe (Melons, cantaloupe, raw) .
Oats 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 oats contain more calories in 100 grams?Oat is high in calories and cantaloupe has 90% less calories than oat - cantaloupe has 34 calories in 100g and oat has 389 calories.
Does cantaloupe or oats have more carbohydrates?
By weight, oat is high in carbohydrates and cantaloupe has 90% fewer carbohydrates than oat - cantaloupe has 8.2g of carbs for 100g and oat has 66.3g of carbohydrates.
Does cantaloupe or oats contain more iron?
Oat is an abundant source of iron and it has 21 times more iron than cantaloupe - cantaloupe has 0.21mg of iron in 100 grams and oat has 4.7mg of iron.
Does cantaloupe or oats contain more potassium?
Both cantaloupe and oats are high in potassium. Oat has 60% more potassium than cantaloupe - cantaloupe has 267mg of potassium in 100 grams and oat has 429mg of potassium.