Cantaloupe vs. Pomegranate Juice
Nutrition comparison of Cantaloupe and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and pomegranate juice:
- Both pomegranate juice and cantaloupe are high in potassium.
- Cantaloupe has more thiamin and niacin, however, pomegranate juice contains more pantothenic acid.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe has 37% less calories than pomegranate juice - pomegranate juice has 54 calories per 100 grams and cantaloupe has 34 calories.
For macronutrient ratios, cantaloupe is heavier in protein, lighter in carbs and similar to pomegranate juice for fat. Cantaloupe has a macronutrient ratio of 9:87:5 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Pomegranate Juice | |
|---|---|---|
| Protein | 9% | 1% |
| Carbohydrates | 87% | 94% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and cantaloupe contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and cantaloupe has 8.2g of carbohydrates.
The carbs in pomegranate juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in cantaloupe comprise of 89% sugar and 10% dietary fiber.
dietary fiber
Cantaloupe has 800% more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and cantaloupe has 0.9g of dietary fiber.
sugar
Cantaloupe has 38% less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and cantaloupe has 7.9g of sugar.
Protein
protein
Pomegranate juice and cantaloupe contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and cantaloupe has 0.84g of protein.
Fat
saturated fat
Both pomegranate juice and cantaloupe are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and cantaloupe has 0.05g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has 366 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and cantaloupe has 36.7mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has more Vitamin A than pomegranate juice - cantaloupe has 169ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and cantaloupe contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and cantaloupe has 0.05mg of Vitamin E.
Vitamin K
Pomegranate juice and cantaloupe contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and cantaloupe has 2.5ug of Vitamin K.
The B Vitamins
Cantaloupe has more thiamin and niacin, however, pomegranate juice contains more pantothenic acid. Both cantaloupe and pomegranate juice contain significant amounts of riboflavin, Vitamin B6 and folate.
| Cantaloupe | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.041 MG | 0.015 MG |
| Riboflavin | 0.019 MG | 0.015 MG |
| Niacin | 0.734 MG | 0.233 MG |
| Pantothenic acid | 0.105 MG | 0.285 MG |
| Vitamin B6 | 0.072 MG | 0.04 MG |
| Folate | 21 UG | 24 UG |
Minerals
calcium
Pomegranate juice and cantaloupe contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and cantaloupe has 9mg of calcium.
iron
Pomegranate juice and cantaloupe contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and cantaloupe has 0.21mg of iron.
potassium
Both pomegranate juice and cantaloupe are high in potassium. Cantaloupe has 25% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and cantaloupe has 267mg 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 pomegranate juice per 100 grams, however, pomegranate juice contains more quercetin than cantaloupe per 100 grams.
| Cantaloupe | Pomegranate Juice | |
|---|---|---|
| luteolin | 0.64 mg | ~ |
| kaempferol | 0.07 mg | ~ |
| Quercetin | 0.01 mg | 1.11 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cantaloupe and pomegranate juice contain small amounts of linoleic acid.
| Cantaloupe | Pomegranate Juice | |
|---|---|---|
| linoleic acid | 0.035 G | 0.05 G |
| Total | 0.035 G | 0.05 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 Pomegranate Juice .
Note: The specific food items compared are: Cantaloupe (Melons, cantaloupe, raw) and Pomegranate Juice (Pomegranate juice, bottled) .
Cantaloupe g
()
|
Daily Values (%) |
Pomegranate Juice 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 pomegranate juice or cantaloupe contain more calories in 100 grams?Cantaloupe has 40% less calories than pomegranate juice - pomegranate juice has 54 calories in 100g and cantaloupe has 34 calories.
Does pomegranate juice or cantaloupe have more carbohydrates?
By weight, pomegranate juice and cantaloupe contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and cantaloupe has 8.2g of carbohydrates. the carbs in pomegranate juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in cantaloupe comprise of 90% sugar and 10% dietary fiber.
Does pomegranate juice or cantaloupe contain more potassium?
Both pomegranate juice and cantaloupe are high in potassium. Cantaloupe has 30% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and cantaloupe has 267mg of potassium.