Cantaloupe vs. Tangerine
Nutrition comparison of Cantaloupe and Tangerine
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
tangerine
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and tangerine:
- Both cantaloupe and tangerine are high in Vitamin C.
- Cantaloupe has more beta-carotene than tangerine, however, tangerine contains more alpha-carotene and lutein + zeaxanthin than cantaloupe.
- Cantaloupe is a great source of potassium.
- Cantaloupe is an excellent source of Vitamin A.
- Tangerine has signficantly more calcium than cantaloupe.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Tangerine (Tangerines, (mandarin oranges), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe and tangerine contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and tangerine has 53 calories.
For macronutrient ratios, cantaloupe is lighter in carbs and similar to tangerine for protein and fat. Cantaloupe has a macronutrient ratio of 9:86:5 and for tangerine, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Tangerine | |
|---|---|---|
| Protein | 9% | 6% |
| Carbohydrates | 86% | 90% |
| Fat | 5% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and tangerine contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and tangerine has 13.3g of carbohydrates.
The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in tangerine comprise of 85% sugar and 15% dietary fiber.
dietary fiber
Tangerine has 100% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and tangerine has 1.8g of dietary fiber.
sugar
Cantaloupe and tangerine contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and tangerine has 10.6g of sugar.
Protein
protein
Cantaloupe and tangerine contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and tangerine has 0.81g of protein.
Fat
saturated fat
Both cantaloupe and tangerine are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and tangerine has 0.04g of saturated fat.
Vitamins
Vitamin C
Both cantaloupe and tangerine are high in Vitamin C. Cantaloupe has 37% more Vitamin C than tangerine - cantaloupe has 36.7mg of Vitamin C per 100 grams and tangerine has 26.7mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 397% more Vitamin A than tangerine - cantaloupe has 169ug of Vitamin A per 100 grams and tangerine has 34ug of Vitamin A.
Vitamin E
Cantaloupe and tangerine contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and tangerine has 0.2mg of Vitamin E.
Vitamin K
Cantaloupe and tangerine contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and tangerine does not contain significant amounts.
The B Vitamins
Both cantaloupe and tangerine contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cantaloupe | Tangerine | |
|---|---|---|
| Thiamin | 0.041 MG | 0.058 MG |
| Riboflavin | 0.019 MG | 0.036 MG |
| Niacin | 0.734 MG | 0.376 MG |
| Pantothenic acid | 0.105 MG | 0.216 MG |
| Vitamin B6 | 0.072 MG | 0.078 MG |
| Folate | 21 UG | 16 UG |
Minerals
calcium
Tangerine has signficantly more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and tangerine has 37mg of calcium.
iron
Cantaloupe and tangerine contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and tangerine has 0.15mg of iron.
potassium
Cantaloupe is a great source of potassium and it has 61% more potassium than tangerine - cantaloupe has 267mg of potassium per 100 grams and tangerine has 166mg 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 has more beta-carotene than tangerine per 100 grams, however, tangerine contains more alpha-carotene and lutein + zeaxanthin than cantaloupe per 100 grams.
| Cantaloupe | Tangerine | |
|---|---|---|
| beta-carotene | 2020 UG | 155 UG |
| alpha-carotene | 16 UG | 101 UG |
| lutein + zeaxanthin | 26 UG | 138 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cantaloupe has more alpha linoleic acid (ALA) than tangerine per 100 grams.
| Cantaloupe | Tangerine | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.018 G |
| Total | 0.046 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, both cantaloupe and tangerine contain small amounts of linoleic acid.
| Cantaloupe | Tangerine | |
|---|---|---|
| linoleic acid | 0.035 G | 0.048 G |
| Total | 0.035 G | 0.048 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 Tangerine (Tangerines, (mandarin oranges), raw) .
Cantaloupe g
()
|
Daily Values (%) |
Tangerine 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 tangerine contain more calories in 100 grams?Cantaloupe and tangerine contain similar amounts of calories - cantaloupe has 34 calories in 100g and tangerine has 53 calories.
Does cantaloupe or tangerine have more carbohydrates?
By weight, cantaloupe and tangerine contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and tangerine has 13.3g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in tangerine comprise of 90% sugar and 20% dietary fiber.