Cantaloupe vs. Russet Potato
Nutrition comparison of Cantaloupe and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and russet potato:
- Both cantaloupe and russet potato are high in potassium.
- Cantaloupe has 55% less carbohydrates than russet potato.
- Cantaloupe has 57% less calories than russet potato.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
- Russet potato has 11.6 times less sugar than cantaloupe.
- Russet potato has more pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe has 57% less calories than russet potato - cantaloupe has 34 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, cantaloupe is similar to russet potato for protein, carbs and fat. Cantaloupe has a macronutrient ratio of 9:87:4 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Russet Potato | |
|---|---|---|
| Protein | 9% | 11% |
| Carbohydrates | 87% | 89% |
| Fat | 4% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe has 55% less carbohydrates than russet potato - cantaloupe has 8.2g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in russet potato comprise of 89% starch, 7% dietary fiber and 3% sugar.
dietary fiber
Russet potato has 44% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Russet potato has 11.6 times less sugar than cantaloupe - cantaloupe has 7.9g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Cantaloupe and russet potato contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both cantaloupe and russet potato are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has 544% more Vitamin C than russet potato - cantaloupe has 36.7mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has more Vitamin A than russet potato - cantaloupe has 169ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Cantaloupe and russet potato contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Cantaloupe and russet potato contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Russet potato has more pantothenic acid and Vitamin B6. Both cantaloupe and russet potato contain significant amounts of thiamin, riboflavin, niacin and folate.
| Cantaloupe | Russet Potato | |
|---|---|---|
| Thiamin | 0.041 MG | 0.082 MG |
| Riboflavin | 0.019 MG | 0.033 MG |
| Niacin | 0.734 MG | 1.035 MG |
| Pantothenic acid | 0.105 MG | 0.301 MG |
| Vitamin B6 | 0.072 MG | 0.345 MG |
| Folate | 21 UG | 14 UG |
Minerals
calcium
Cantaloupe and russet potato contain similar amounts of calcium - cantaloupe has 9mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Russet potato has 310% more iron than cantaloupe - cantaloupe has 0.21mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both cantaloupe and russet potato are high in potassium. Russet potato has 56% more potassium than cantaloupe - cantaloupe has 267mg of potassium per 100 grams and russet potato has 417mg 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 | Russet Potato | |
|---|---|---|
| beta-carotene | 2020 UG | ~ |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 26 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cantaloupe has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Cantaloupe | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.01 G |
| Total | 0.046 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both cantaloupe and russet potato contain small amounts of linoleic acid.
| Cantaloupe | Russet Potato | |
|---|---|---|
| linoleic acid | 0.035 G | 0.032 G |
| Total | 0.035 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Cantaloupe g
()
|
Daily Values (%) |
Russet Potato 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 russet potato contain more calories in 100 grams?Cantaloupe has 60% less calories than russet potato - cantaloupe has 34 calories in 100g and russet potato has 79 calories.
Does cantaloupe or russet potato have more carbohydrates?
By weight, cantaloupe has 60% fewer carbohydrates than russet potato - cantaloupe has 8.2g of carbs for 100g and russet potato has 18.1g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in russet potato comprise of 90% starch, 10% dietary fiber and 0% sugar.
Does cantaloupe or russet potato contain more potassium?
Both cantaloupe and russet potato are high in potassium. Russet potato has 60% more potassium than cantaloupe - cantaloupe has 267mg of potassium in 100 grams and russet potato has 417mg of potassium.