Cantaloupe vs. Spinach
Nutrition comparison of Cantaloupe and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and spinach:
- Both spinach and cantaloupe are high in Vitamin A, Vitamin C and potassium.
- Spinach has 17.7 times less sugar than cantaloupe.
- Spinach has more riboflavin, Vitamin B6 and folate.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin K and calcium.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and cantaloupe contain similar amounts of calories - spinach has 23 calories per 100 grams and cantaloupe has 34 calories.
For macronutrient ratios, cantaloupe is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Cantaloupe has a macronutrient ratio of 9:87:5 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Spinach | |
|---|---|---|
| Protein | 9% | 39% |
| Carbohydrates | 87% | 49% |
| Fat | 5% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach and cantaloupe contain similar amounts of carbs - spinach has 3.6g of total carbs per 100 grams and cantaloupe has 8.2g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has 144% more dietary fiber than cantaloupe - spinach has 2.2g of dietary fiber per 100 grams and cantaloupe has 0.9g of dietary fiber.
sugar
Spinach has 17.7 times less sugar than cantaloupe - spinach has 0.42g of sugar per 100 grams and cantaloupe has 7.9g of sugar.
Protein
protein
Spinach has 240% more protein than cantaloupe - spinach has 2.9g of protein per 100 grams and cantaloupe has 0.84g of protein.
Fat
saturated fat
Both spinach and cantaloupe are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and cantaloupe has 0.05g of saturated fat.
Vitamins
Vitamin C
Both spinach and cantaloupe are high in Vitamin C. Cantaloupe has 31% more Vitamin C than spinach - spinach has 28.1mg of Vitamin C per 100 grams and cantaloupe has 36.7mg of Vitamin C.
Vitamin A
Both spinach and cantaloupe are high in Vitamin A. Spinach has 178% more Vitamin A than cantaloupe - spinach has 469ug of Vitamin A per 100 grams and cantaloupe has 169ug of Vitamin A.
Vitamin E
Spinach has 39 times more Vitamin E than cantaloupe - spinach has 2mg of Vitamin E per 100 grams and cantaloupe has 0.05mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 192 times more Vitamin K than cantaloupe - spinach has 482.9ug of Vitamin K per 100 grams and cantaloupe has 2.5ug of Vitamin K.
The B Vitamins
Spinach has more riboflavin, Vitamin B6 and folate. Both cantaloupe and spinach contain significant amounts of thiamin, niacin and pantothenic acid.
| Cantaloupe | Spinach | |
|---|---|---|
| Thiamin | 0.041 MG | 0.078 MG |
| Riboflavin | 0.019 MG | 0.189 MG |
| Niacin | 0.734 MG | 0.724 MG |
| Pantothenic acid | 0.105 MG | 0.065 MG |
| Vitamin B6 | 0.072 MG | 0.195 MG |
| Folate | 21 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 1000% more calcium than cantaloupe - spinach has 99mg of calcium per 100 grams and cantaloupe has 9mg of calcium.
iron
Spinach is a great source of iron and it has 11 times more iron than cantaloupe - spinach has 2.7mg of iron per 100 grams and cantaloupe has 0.21mg of iron.
potassium
Both spinach and cantaloupe are high in potassium. Spinach has 109% more potassium than cantaloupe - spinach has 558mg 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, both cantaloupe and spinach contain significant amounts of luteolin.
| Cantaloupe | Spinach | |
|---|---|---|
| luteolin | 0.64 mg | 0.74 mg |
| kaempferol | 0.07 mg | 6.38 mg |
| Quercetin | 0.01 mg | 3.97 mg |
| myricetin | ~ | 0.35 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 | Spinach | |
|---|---|---|
| beta-carotene | 2020 UG | 5626 UG |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 26 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than cantaloupe per 100 grams.
| Cantaloupe | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.138 G |
| Total | 0.046 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, both cantaloupe and spinach contain small amounts of linoleic acid.
| Cantaloupe | Spinach | |
|---|---|---|
| linoleic acid | 0.035 G | 0.026 G |
| Total | 0.035 G | 0.026 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 Spinach .
Note: The specific food items compared are: Cantaloupe (Melons, cantaloupe, raw) and Spinach (Spinach, raw) .
Cantaloupe g
()
|
Daily Values (%) |
Spinach 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 % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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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% |
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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% |
|
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% |
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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 % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does spinach or cantaloupe contain more calories in 100 grams?Spinach and cantaloupe contain similar amounts of calories - spinach has 23 calories in 100g and cantaloupe has 34 calories.
Is spinach or cantaloupe better for protein?
Spinach has 240% more protein than cantaloupe - spinach has 2.9g of protein per 100 grams and cantaloupe has 0.84g of protein.
Does spinach or cantaloupe have more carbohydrates?
By weight, spinach and cantaloupe contain similar amounts of carbs - spinach has 3.6g of carbs for 100g and cantaloupe has 8.2g of carbohydrates.
Does spinach or cantaloupe contain more calcium?
Spinach is a rich source of calcium and it has 1000% more calcium than cantaloupe - spinach has 99mg of calcium in 100 grams and cantaloupe has 9mg of calcium.
Does spinach or cantaloupe contain more potassium?
Both spinach and cantaloupe are high in potassium. Spinach has 110% more potassium than cantaloupe - spinach has 558mg of potassium in 100 grams and cantaloupe has 267mg of potassium.