Cantaloupe vs. Orange Juice
Nutrition comparison of Cantaloupe and Orange Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
orange juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and orange juice:
- Both cantaloupe and orange juice are high in Vitamin C.
- Cantaloupe has more beta-carotene than orange juice, however, orange juice contains more lutein + zeaxanthin than cantaloupe.
- Cantaloupe is a great source of potassium.
- Cantaloupe is an excellent source of Vitamin A.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe and orange juice contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and orange juice has 45 calories.
For macronutrient ratios, cantaloupe is similar to orange juice for protein, carbs and fat. Cantaloupe has a macronutrient ratio of 9:87:4 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Orange Juice | |
|---|---|---|
| Protein | 9% | 6% |
| Carbohydrates | 87% | 90% |
| Fat | 4% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and orange juice contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and orange juice has 10.4g of carbohydrates.
dietary fiber
Cantaloupe has 350% more dietary fiber than orange juice - cantaloupe has 0.9g of dietary fiber per 100 grams and orange juice has 0.2g of dietary fiber.
sugar
Cantaloupe and orange juice contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and orange juice has 8.4g of sugar.
Protein
protein
Cantaloupe and orange juice contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and orange juice has 0.7g of protein.
Fat
saturated fat
Both cantaloupe and orange juice are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and orange juice has 0.02g of saturated fat.
Vitamins
Vitamin C
Both cantaloupe and orange juice are high in Vitamin C. Orange juice has 36% more Vitamin C than cantaloupe - cantaloupe has 36.7mg of Vitamin C per 100 grams and orange juice has 50mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 15 times more Vitamin A than orange juice - cantaloupe has 169ug of Vitamin A per 100 grams and orange juice has 10ug of Vitamin A.
Vitamin E
Cantaloupe and orange juice contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and orange juice has 0.04mg of Vitamin E.
Vitamin K
Cantaloupe and orange juice contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and orange juice has 0.1ug of Vitamin K.
The B Vitamins
Both cantaloupe and orange juice contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cantaloupe | Orange Juice | |
|---|---|---|
| Thiamin | 0.041 MG | 0.09 MG |
| Riboflavin | 0.019 MG | 0.03 MG |
| Niacin | 0.734 MG | 0.4 MG |
| Pantothenic acid | 0.105 MG | 0.19 MG |
| Vitamin B6 | 0.072 MG | 0.04 MG |
| Folate | 21 UG | 30 UG |
Minerals
calcium
Cantaloupe and orange juice contain similar amounts of calcium - cantaloupe has 9mg of calcium per 100 grams and orange juice has 11mg of calcium.
iron
Cantaloupe and orange juice contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and orange juice has 0.2mg of iron.
potassium
Cantaloupe is a great source of potassium and it has 34% more potassium than orange juice - cantaloupe has 267mg of potassium per 100 grams and orange juice has 200mg 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, cantaloupe has more luteolin than orange juice per 100 grams, however, orange juice contains more quercetin than cantaloupe per 100 grams.
| Cantaloupe | Orange Juice | |
|---|---|---|
| luteolin | 0.64 mg | ~ |
| kaempferol | 0.07 mg | ~ |
| Quercetin | 0.01 mg | 0.25 mg |
| myricetin | ~ | 0.05 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, cantaloupe has more beta-carotene than orange juice per 100 grams, however, orange juice contains more lutein + zeaxanthin than cantaloupe per 100 grams. Both cantaloupe and orange juice contain small amounts of alpha-carotene.
| Cantaloupe | Orange Juice | |
|---|---|---|
| beta-carotene | 2020 UG | 33 UG |
| alpha-carotene | 16 UG | 6 UG |
| lutein + zeaxanthin | 26 UG | 115 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cantaloupe has more alpha linoleic acid (ALA) than orange juice per 100 grams.
| Cantaloupe | Orange Juice | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.011 G |
| Total | 0.046 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both cantaloupe and orange juice contain small amounts of linoleic acid.
| Cantaloupe | Orange Juice | |
|---|---|---|
| linoleic acid | 0.035 G | 0.029 G |
| Total | 0.035 G | 0.029 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 Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Cantaloupe g
()
|
Daily Values (%) |
Orange Juice 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 orange juice contain more calories in 100 grams?Cantaloupe and orange juice contain similar amounts of calories - cantaloupe has 34 calories in 100g and orange juice has 45 calories.
Does cantaloupe or orange juice have more carbohydrates?
By weight, cantaloupe and orange juice contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and orange juice has 10.4g of carbohydrates.