Cantaloupe vs. Papaya
Nutrition comparison of Cantaloupe and Papaya
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
papaya
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and papaya:
- Both cantaloupe and papaya are high in Vitamin C.
- Cantaloupe has more beta-carotene than papaya, however, papaya contains more lutein + zeaxanthin and lycopene 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 Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe and papaya contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and papaya has 43 calories.
For macronutrient ratios, cantaloupe is heavier in protein and similar to papaya for carbs and fat. Cantaloupe has a macronutrient ratio of 9:87:5 and for papaya, 4:90:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Papaya | |
|---|---|---|
| Protein | 9% | 4% |
| Carbohydrates | 87% | 90% |
| Fat | 5% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and papaya contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and papaya has 10.8g of carbohydrates.
dietary fiber
Papaya has 89% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and papaya has 1.7g of dietary fiber.
sugar
Cantaloupe and papaya contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and papaya has 7.8g of sugar.
Protein
protein
Cantaloupe and papaya contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and papaya has 0.47g of protein.
Fat
saturated fat
Both cantaloupe and papaya are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and papaya has 0.08g of saturated fat.
Vitamins
Vitamin C
Both cantaloupe and papaya are high in Vitamin C. Papaya has 66% more Vitamin C than cantaloupe - cantaloupe has 36.7mg of Vitamin C per 100 grams and papaya has 60.9mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 260% more Vitamin A than papaya - cantaloupe has 169ug of Vitamin A per 100 grams and papaya has 47ug of Vitamin A.
Vitamin E
Cantaloupe and papaya contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and papaya has 0.3mg of Vitamin E.
Vitamin K
Cantaloupe and papaya contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and papaya has 2.6ug of Vitamin K.
The B Vitamins
Both cantaloupe and papaya contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cantaloupe | Papaya | |
|---|---|---|
| Thiamin | 0.041 MG | 0.023 MG |
| Riboflavin | 0.019 MG | 0.027 MG |
| Niacin | 0.734 MG | 0.357 MG |
| Pantothenic acid | 0.105 MG | 0.191 MG |
| Vitamin B6 | 0.072 MG | 0.038 MG |
| Folate | 21 UG | 37 UG |
Minerals
calcium
Papaya has 122% more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and papaya has 20mg of calcium.
iron
Cantaloupe and papaya contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and papaya has 0.25mg of iron.
potassium
Cantaloupe is a great source of potassium and it has 47% more potassium than papaya - cantaloupe has 267mg of potassium per 100 grams and papaya has 182mg 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, both cantaloupe and papaya contain small amounts of kaempferol.
| Cantaloupe | Papaya | |
|---|---|---|
| luteolin | 0.64 mg | 0.02 mg |
| kaempferol | 0.07 mg | 0.01 mg |
| Quercetin | 0.01 mg | ~ |
| apigenin | ~ | 0.01 mg |
| myricetin | ~ | 0.02 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 papaya per 100 grams, however, papaya contains more lutein + zeaxanthin and lycopene than cantaloupe per 100 grams. Both cantaloupe and papaya contain small amounts of alpha-carotene.
| Cantaloupe | Papaya | |
|---|---|---|
| beta-carotene | 2020 UG | 274 UG |
| alpha-carotene | 16 UG | 2 UG |
| lutein + zeaxanthin | 26 UG | 89 UG |
| lycopene | ~ | 1828 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cantaloupe and papaya contain significant amounts of alpha linoleic acid (ALA).
| Cantaloupe | Papaya | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.047 G |
| Total | 0.046 G | 0.047 G |
omega 6s
Comparing omega-6 fatty acids, both cantaloupe and papaya contain small amounts of linoleic acid.
| Cantaloupe | Papaya | |
|---|---|---|
| linoleic acid | 0.035 G | 0.011 G |
| Total | 0.035 G | 0.011 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 Papaya .
Note: The specific food items compared are: Cantaloupe (Melons, cantaloupe, raw) and Papaya (Papayas, raw) .
Cantaloupe g
()
|
Daily Values (%) |
Papaya g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
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% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
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% |
|
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 % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 papaya contain more calories in 100 grams?Cantaloupe and papaya contain similar amounts of calories - cantaloupe has 34 calories in 100g and papaya has 43 calories.
Does cantaloupe or papaya have more carbohydrates?
By weight, cantaloupe and papaya contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and papaya has 10.8g of carbohydrates.