Cantaloupe vs. Tomato
Nutrition comparison of Cantaloupe and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and tomato:
- Both cantaloupe and tomato are high in Vitamin C and potassium.
- Cantaloupe has more beta-carotene than tomato, however, tomato contains more alpha-carotene, lutein + zeaxanthin and lycopene than cantaloupe.
- Cantaloupe is an excellent source of Vitamin A.
- Tomato has 67% less sugar than cantaloupe.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe and tomato contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, cantaloupe is lighter in protein, heavier in carbs and lighter in fat compared to tomato per calorie. Cantaloupe has a macronutrient ratio of 9:86:5 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Tomato | |
|---|---|---|
| Protein | 9% | 17% |
| Carbohydrates | 86% | 75% |
| Fat | 5% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and tomato contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in tomato comprise of 69% sugar and 31% dietary fiber.
dietary fiber
Cantaloupe and tomato contain similar amounts of dietary fiber - cantaloupe has 0.9g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Tomato has 67% less sugar than cantaloupe - cantaloupe has 7.9g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Cantaloupe and tomato contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both cantaloupe and tomato are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Both cantaloupe and tomato are high in Vitamin C. Cantaloupe has 168% more Vitamin C than tomato - cantaloupe has 36.7mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 302% more Vitamin A than tomato - cantaloupe has 169ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.
Vitamin E
Cantaloupe and tomato contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Cantaloupe and tomato contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Both cantaloupe and tomato contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cantaloupe | Tomato | |
|---|---|---|
| Thiamin | 0.041 MG | 0.037 MG |
| Riboflavin | 0.019 MG | 0.019 MG |
| Niacin | 0.734 MG | 0.594 MG |
| Pantothenic acid | 0.105 MG | 0.089 MG |
| Vitamin B6 | 0.072 MG | 0.08 MG |
| Folate | 21 UG | 15 UG |
Minerals
calcium
Cantaloupe and tomato contain similar amounts of calcium - cantaloupe has 9mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Cantaloupe and tomato contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both cantaloupe and tomato are high in potassium. Cantaloupe has 13% more potassium than tomato - cantaloupe has 267mg of potassium per 100 grams and tomato has 237mg 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 tomato per 100 grams, however, tomato contains more quercetin than cantaloupe per 100 grams. Both cantaloupe and tomato contain small amounts of kaempferol.
| Cantaloupe | Tomato | |
|---|---|---|
| luteolin | 0.64 mg | ~ |
| kaempferol | 0.07 mg | 0.09 mg |
| Quercetin | 0.01 mg | 0.58 mg |
| myricetin | ~ | 0.13 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 has more beta-carotene than tomato per 100 grams, however, tomato contains more alpha-carotene, lutein + zeaxanthin and lycopene than cantaloupe per 100 grams.
| Cantaloupe | Tomato | |
|---|---|---|
| beta-carotene | 2020 UG | 449 UG |
| alpha-carotene | 16 UG | 101 UG |
| lutein + zeaxanthin | 26 UG | 123 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cantaloupe has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Cantaloupe | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.003 G |
| Total | 0.046 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, tomato has more linoleic acid than cantaloupe per 100 grams.
| Cantaloupe | Tomato | |
|---|---|---|
| linoleic acid | 0.035 G | 0.08 G |
| Total | 0.035 G | 0.08 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 Tomato (Tomatoes, red, ripe, raw, year round average) .
Cantaloupe g
()
|
Daily Values (%) |
Tomato g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
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 % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
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% |
|
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 % |
|
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 tomato contain more calories in 100 grams?Cantaloupe and tomato contain similar amounts of calories - cantaloupe has 34 calories in 100g and tomato has 18 calories.
Does cantaloupe or tomato have more carbohydrates?
By weight, cantaloupe and tomato contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and tomato has 3.9g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in tomato comprise of 70% sugar and 30% dietary fiber.
Does cantaloupe or tomato contain more potassium?
Both cantaloupe and tomato are high in potassium. Cantaloupe has 10% more potassium than tomato - cantaloupe has 267mg of potassium in 100 grams and tomato has 237mg of potassium.