Cantaloupe vs. Pears
Nutrition comparison of Cantaloupe and Pears
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
pears
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and pears:
- Cantaloupe has more thiamin, niacin, Vitamin B6 and folate.
- Cantaloupe is a great source of potassium.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
- Pear is an excellent source of dietary fiber.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Pears (Pears, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe has 40% less calories than pear - cantaloupe has 34 calories per 100 grams and pear has 57 calories.
For macronutrient ratios, cantaloupe is heavier in protein, lighter in carbs and similar to pears for fat. Cantaloupe has a macronutrient ratio of 9:87:5 and for pears, 2:96:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Pears | |
|---|---|---|
| Protein | 9% | 2% |
| Carbohydrates | 87% | 96% |
| Fat | 5% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe has 46% less carbohydrates than pear - cantaloupe has 8.2g of total carbs per 100 grams and pear has 15.2g of carbohydrates.
dietary fiber
Pear is an excellent source of dietary fiber and it has 244% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and pear has 3.1g of dietary fiber.
sugar
Cantaloupe and pears contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and pear has 9.8g of sugar.
Protein
protein
Cantaloupe and pears contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and pear has 0.36g of protein.
Fat
saturated fat
Both cantaloupe and pears are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and pear has 0.02g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has 753% more Vitamin C than pear - cantaloupe has 36.7mg of Vitamin C per 100 grams and pear has 4.3mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 168 times more Vitamin A than pear - cantaloupe has 169ug of Vitamin A per 100 grams and pear has 1ug of Vitamin A.
Vitamin E
Cantaloupe and pears contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and pear has 0.12mg of Vitamin E.
Vitamin K
Cantaloupe and pears contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and pear has 4.4ug of Vitamin K.
The B Vitamins
Cantaloupe has more thiamin, niacin, Vitamin B6 and folate. Both cantaloupe and pears contain significant amounts of riboflavin and pantothenic acid.
| Cantaloupe | Pears | |
|---|---|---|
| Thiamin | 0.041 MG | 0.012 MG |
| Riboflavin | 0.019 MG | 0.026 MG |
| Niacin | 0.734 MG | 0.161 MG |
| Pantothenic acid | 0.105 MG | 0.049 MG |
| Vitamin B6 | 0.072 MG | 0.029 MG |
| Folate | 21 UG | 7 UG |
Minerals
calcium
Cantaloupe and pears contain similar amounts of calcium - cantaloupe has 9mg of calcium per 100 grams and pear has 9mg of calcium.
iron
Cantaloupe and pears contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and pear has 0.18mg of iron.
potassium
Cantaloupe is a great source of potassium and it has 130% more potassium than pear - cantaloupe has 267mg of potassium per 100 grams and pear has 116mg 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 pear per 100 grams, however, pear contains more quercetin and isorhamnetin than cantaloupe per 100 grams.
| Cantaloupe | Pears | |
|---|---|---|
| luteolin | 0.64 mg | ~ |
| kaempferol | 0.07 mg | ~ |
| Quercetin | 0.01 mg | 0.84 mg |
| isorhamnetin | ~ | 0.3 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, both cantaloupe and pears contain significant amounts of lutein + zeaxanthin.
| Cantaloupe | Pears | |
|---|---|---|
| beta-carotene | 2020 UG | 14 UG |
| alpha-carotene | 16 UG | 1 UG |
| lutein + zeaxanthin | 26 UG | 44 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cantaloupe has more alpha linoleic acid (ALA) than pear per 100 grams.
| Cantaloupe | Pears | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.001 G |
| Total | 0.046 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, pear has more linoleic acid than cantaloupe per 100 grams.
| Cantaloupe | Pears | |
|---|---|---|
| linoleic acid | 0.035 G | 0.093 G |
| Total | 0.035 G | 0.093 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 Pears (Pears, raw) .
Cantaloupe g
()
|
Daily Values (%) |
Pears 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 pears contain more calories in 100 grams?Cantaloupe has 40% less calories than pear - cantaloupe has 34 calories in 100g and pear has 57 calories.
Does cantaloupe or pears have more carbohydrates?
By weight, cantaloupe has 50% fewer carbohydrates than pear - cantaloupe has 8.2g of carbs for 100g and pear has 15.2g of carbohydrates.