Cantaloupe vs. Pecan
Nutrition comparison of Cantaloupe and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and pecan:
- Both cantaloupe and pecan are high in potassium.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
- Pecan has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
- Pecan is a great source of iron and protein.
- Pecan is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pecan is high in calories and cantaloupe has 95% less calories than pecan - cantaloupe has 34 calories per 100 grams and pecan has 691 calories.
For macronutrient ratios, cantaloupe is heavier in protein, much heavier in carbs and much lighter in fat compared to pecan per calorie. Cantaloupe has a macronutrient ratio of 9:87:4 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Pecan | |
|---|---|---|
| Protein | 9% | 5% |
| Carbohydrates | 87% | 8% |
| Fat | 4% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and pecan contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.
The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in pecan comprise of 68% dietary fiber, 28% sugar and 3% starch.
dietary fiber
Pecan is an excellent source of dietary fiber and it has 967% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.
sugar
Cantaloupe and pecan contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and pecan has 4g of sugar.
Protein
protein
Pecan is a great source of protein and it has 992% more protein than cantaloupe - cantaloupe has 0.84g of protein per 100 grams and pecan has 9.2g of protein.
Fat
saturated fat
Pecan is high in saturated fat and cantaloupe has 99% less saturated fat than pecan - cantaloupe has 0.05g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has 32 times more Vitamin C than pecan - cantaloupe has 36.7mg of Vitamin C per 100 grams and pecan has 1.1mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 55 times more Vitamin A than pecan - cantaloupe has 169ug of Vitamin A per 100 grams and pecan has 3ug of Vitamin A.
Vitamin E
Cantaloupe and pecan contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and pecan has 1.4mg of Vitamin E.
Vitamin K
Cantaloupe and pecan contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and pecan has 3.5ug of Vitamin K.
The B Vitamins
Pecan has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both cantaloupe and pecan contain significant amounts of niacin and folate.
| Cantaloupe | Pecan | |
|---|---|---|
| Thiamin | 0.041 MG | 0.66 MG |
| Riboflavin | 0.019 MG | 0.13 MG |
| Niacin | 0.734 MG | 1.167 MG |
| Pantothenic acid | 0.105 MG | 0.863 MG |
| Vitamin B6 | 0.072 MG | 0.21 MG |
| Folate | 21 UG | 22 UG |
Minerals
calcium
Pecan is an excellent source of calcium and it has 678% more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and pecan has 70mg of calcium.
iron
Pecan is a great source of iron and it has 11 times more iron than cantaloupe - cantaloupe has 0.21mg of iron per 100 grams and pecan has 2.5mg of iron.
potassium
Both cantaloupe and pecan are high in potassium. Pecan has 54% more potassium than cantaloupe - cantaloupe has 267mg of potassium per 100 grams and pecan has 410mg 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, both cantaloupe and pecan contain significant amounts of lutein + zeaxanthin.
| Cantaloupe | Pecan | |
|---|---|---|
| beta-carotene | 2020 UG | 29 UG |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 26 UG | 17 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than cantaloupe per 100 grams.
| Cantaloupe | Pecan | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.986 G |
| Total | 0.046 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than cantaloupe per 100 grams.
| Cantaloupe | Pecan | |
|---|---|---|
| linoleic acid | 0.035 G | 20.628 G |
| other omega 6 | ~ | 0.069 G |
| Total | 0.035 G | 20.697 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 Pecan (Nuts, pecans) .
Cantaloupe g
()
|
Daily Values (%) |
Pecan 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 pecan contain more calories in 100 grams?Pecan is high in calories and cantaloupe has 100% less calories than pecan - cantaloupe has 34 calories in 100g and pecan has 691 calories.
Does cantaloupe or pecan have more carbohydrates?
By weight, cantaloupe and pecan contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and pecan has 13.9g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in pecan comprise of 70% dietary fiber, 30% sugar and 0% starch.
Does cantaloupe or pecan contain more calcium?
Pecan is a rich source of calcium and it has 680% more calcium than cantaloupe - cantaloupe has 9mg of calcium in 100 grams and pecan has 70mg of calcium.
Does cantaloupe or pecan contain more potassium?
Both cantaloupe and pecan are high in potassium. Pecan has 50% more potassium than cantaloupe - cantaloupe has 267mg of potassium in 100 grams and pecan has 410mg of potassium.