Cantaloupe vs. Orange
Nutrition comparison of Cantaloupe and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and orange:
- Both cantaloupe and orange are high in Vitamin C.
- Cantaloupe has more beta-carotene than orange, however, orange contains more lutein + zeaxanthin than cantaloupe.
- Cantaloupe is a great source of potassium.
- Cantaloupe is an excellent source of Vitamin A.
- Orange has more thiamin and pantothenic acid.
- Orange is a great source of calcium and dietary fiber.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe and orange contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, cantaloupe is lighter in carbs and similar to orange for protein and fat. Cantaloupe has a macronutrient ratio of 9:87:5 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Orange | |
|---|---|---|
| Protein | 9% | 6% |
| Carbohydrates | 87% | 91% |
| Fat | 5% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and orange contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in orange comprise of 79% sugar and 21% dietary fiber.
dietary fiber
Orange is a great source of dietary fiber and it has 167% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Cantaloupe and orange contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Cantaloupe and orange contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both cantaloupe and orange are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Both cantaloupe and orange are high in Vitamin C. Orange has 23% more Vitamin C than cantaloupe - cantaloupe has 36.7mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 14 times more Vitamin A than orange - cantaloupe has 169ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.
Vitamin E
Cantaloupe and orange contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Cantaloupe and orange contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin and pantothenic acid. Both cantaloupe and orange contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Cantaloupe | Orange | |
|---|---|---|
| Thiamin | 0.041 MG | 0.1 MG |
| Riboflavin | 0.019 MG | 0.04 MG |
| Niacin | 0.734 MG | 0.4 MG |
| Pantothenic acid | 0.105 MG | 0.25 MG |
| Vitamin B6 | 0.072 MG | 0.051 MG |
| Folate | 21 UG | 17 UG |
Minerals
calcium
Orange is a great source of calcium and it has 378% more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Cantaloupe and orange contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Cantaloupe is a great source of potassium and it has 58% more potassium than orange - cantaloupe has 267mg of potassium per 100 grams and orange has 169mg 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, cantaloupe has more beta-carotene than orange per 100 grams, however, orange contains more lutein + zeaxanthin than cantaloupe per 100 grams. Both cantaloupe and orange contain small amounts of alpha-carotene.
| Cantaloupe | Orange | |
|---|---|---|
| beta-carotene | 2020 UG | 71 UG |
| alpha-carotene | 16 UG | 11 UG |
| lutein + zeaxanthin | 26 UG | 129 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cantaloupe has more alpha linoleic acid (ALA) than orange per 100 grams.
| Cantaloupe | Orange | |
|---|---|---|
| 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 contain small amounts of linoleic acid.
| Cantaloupe | Orange | |
|---|---|---|
| linoleic acid | 0.035 G | 0.031 G |
| Total | 0.035 G | 0.031 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cantaloupe or Orange .
Note: The specific food items compared are: Cantaloupe (Melons, cantaloupe, raw) and Orange (Oranges, raw, Florida) .
Cantaloupe g
()
|
Daily Values (%) |
Orange g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
|
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cantaloupe or orange contain more calories in 100 grams?Cantaloupe and orange contain similar amounts of calories - cantaloupe has 34 calories in 100g and orange has 46 calories.
Does cantaloupe or orange have more carbohydrates?
By weight, cantaloupe and orange contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and orange has 11.5g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in orange comprise of 80% sugar and 20% dietary fiber.