Cantaloupe vs. Orange Zest
Nutrition comparison of Cantaloupe and Orange Zest
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
orange zest
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and orange zest:
- Both cantaloupe and orange zest are high in Vitamin C and potassium.
- Cantaloupe has 65% less calories than orange zest.
- Cantaloupe has 67% less carbohydrates than orange zest.
- Cantaloupe is an excellent source of Vitamin A.
- Orange zest has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
- Orange zest is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Orange Zest (Orange peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe has 65% less calories than orange zest - cantaloupe has 34 calories per 100 grams and orange zest has 97 calories.
For macronutrient ratios, cantaloupe is lighter in carbs, heavier in fat and similar to orange zest for protein. Cantaloupe has a macronutrient ratio of 9:87:4 and for orange zest, 6:94:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Orange Zest | |
|---|---|---|
| Protein | 9% | 6% |
| Carbohydrates | 87% | 94% |
| Fat | 4% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe has 67% less carbohydrates than orange zest - cantaloupe has 8.2g of total carbs per 100 grams and orange zest has 25g of carbohydrates.
dietary fiber
Orange zest 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 orange zest has 10.6g of dietary fiber.
sugar
Orange zest has less sugar than cantaloupe - cantaloupe has 7.9g of sugar per 100 grams and orange zest does not contain significant amounts.
Protein
protein
Cantaloupe and orange zest contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and orange zest has 1.5g of protein.
Fat
saturated fat
Both cantaloupe and orange zest are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and orange zest has 0.02g of saturated fat.
Vitamins
Vitamin C
Both cantaloupe and orange zest are high in Vitamin C. Orange zest has 271% more Vitamin C than cantaloupe - cantaloupe has 36.7mg of Vitamin C per 100 grams and orange zest has 136mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 705% more Vitamin A than orange zest - cantaloupe has 169ug of Vitamin A per 100 grams and orange zest has 21ug of Vitamin A.
Vitamin E
Cantaloupe and orange zest contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and orange zest has 0.25mg of Vitamin E.
Vitamin K
Cantaloupe and orange zest contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and orange zest does not contain significant amounts.
The B Vitamins
Orange zest has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both cantaloupe and orange zest contain significant amounts of niacin and folate.
| Cantaloupe | Orange Zest | |
|---|---|---|
| Thiamin | 0.041 MG | 0.12 MG |
| Riboflavin | 0.019 MG | 0.09 MG |
| Niacin | 0.734 MG | 0.9 MG |
| Pantothenic acid | 0.105 MG | 0.49 MG |
| Vitamin B6 | 0.072 MG | 0.176 MG |
| Folate | 21 UG | 30 UG |
Minerals
calcium
Orange zest is an excellent source of calcium and it has 16 times more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and orange zest has 161mg of calcium.
iron
Orange zest has 281% more iron than cantaloupe - cantaloupe has 0.21mg of iron per 100 grams and orange zest has 0.8mg of iron.
potassium
Both cantaloupe and orange zest are high in potassium. Cantaloupe has 26% more potassium than orange zest - cantaloupe has 267mg of potassium per 100 grams and orange zest has 212mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cantaloupe has more alpha linoleic acid (ALA) than orange zest per 100 grams.
| Cantaloupe | Orange Zest | |
|---|---|---|
| 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 zest contain small amounts of linoleic acid.
| Cantaloupe | Orange Zest | |
|---|---|---|
| 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 Zest (Orange peel, raw) .
Cantaloupe g
()
|
Daily Values (%) |
Orange Zest 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 zest contain more calories in 100 grams?Cantaloupe has 70% less calories than orange zest - cantaloupe has 34 calories in 100g and orange zest has 97 calories.
Does cantaloupe or orange zest have more carbohydrates?
By weight, cantaloupe has 70% fewer carbohydrates than orange zest - cantaloupe has 8.2g of carbs for 100g and orange zest has 25g of carbohydrates.
Does cantaloupe or orange zest contain more calcium?
Orange zest is a rich source of calcium and it has 16 times more calcium than cantaloupe - cantaloupe has 9mg of calcium in 100 grams and orange zest has 161mg of calcium.
Does cantaloupe or orange zest contain more potassium?
Both cantaloupe and orange zest are high in potassium. Cantaloupe has 30% more potassium than orange zest - cantaloupe has 267mg of potassium in 100 grams and orange zest has 212mg of potassium.