White Rice vs. Cantaloupe

Nutrition comparison of Cooked White Rice and Cantaloupe


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked white rice versus cantaloupe (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in white rice and cantaloupe:

  • Cantaloupe has 71% less carbohydrates than white rice.
  • Cantaloupe is a great source of potassium.
  • Cantaloupe is an excellent source of Vitamin A and Vitamin C.
  • White rice has more thiamin, niacin, pantothenic acid and folate.
Detailed nutritional comparison of white rice and cantaloupe is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Cantaloupe (Melons, cantaloupe, raw) . Have a correction or suggestions? Shoot us an email.


Image of White Rice src
Image of Cantaloupe src

Calories and Carbs

calories

White rice is high in calories and cantaloupe has 74% less calories than white rice - white rice has 130 calories per 100 grams and cantaloupe has 34 calories.

For macronutrient ratios, white rice is heavier in carbs, lighter in fat and similar to cantaloupe for protein. White rice has a macronutrient ratio of 8:91:1 and for cantaloupe, 9:87:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Rice Cantaloupe
Protein 8% 9%
Carbohydrates 91% 87%
Fat 1% 5%
Alcohol ~ ~

carbohydrates

Cantaloupe has 71% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and cantaloupe has 8.2g of carbohydrates.

dietary fiber

Cantaloupe has 200% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and cantaloupe has 0.9g of dietary fiber.

sugar

White rice has less sugar than cantaloupe - cantaloupe has 7.9g of sugar per 100 grams and white rice does not contain significant amounts.

Protein

protein

White rice and cantaloupe contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and cantaloupe has 0.84g of protein.

Fat

saturated fat

Both white rice and cantaloupe are low in saturated fat - white rice has 0.06g 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 more Vitamin C than white rice - cantaloupe has 36.7mg of Vitamin C per 100 grams and white rice does not contain significant amounts.

Vitamin A

Cantaloupe is an excellent source of Vitamin A and it has more Vitamin A than white rice - cantaloupe has 169ug of Vitamin A per 100 grams and white rice does not contain significant amounts.

Vitamin E

Cantaloupe and white rice contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and white rice does not contain significant amounts.

Vitamin K

Cantaloupe and white rice contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and white rice does not contain significant amounts.

The B Vitamins

White rice has more thiamin, niacin, pantothenic acid and folate. Both white rice and cantaloupe contain significant amounts of riboflavin and Vitamin B6.

White Rice Cantaloupe
Thiamin 0.167 MG 0.041 MG
Riboflavin 0.016 MG 0.019 MG
Niacin 1.835 MG 0.734 MG
Pantothenic acid 0.411 MG 0.105 MG
Vitamin B6 0.05 MG 0.072 MG
Folate 58 UG 21 UG

Minerals

calcium

White rice and cantaloupe contain similar amounts of calcium - white rice has 3mg of calcium per 100 grams and cantaloupe has 9mg of calcium.

iron

White rice has 610% more iron than cantaloupe - white rice has 1.5mg of iron per 100 grams and cantaloupe has 0.21mg of iron.

potassium

Cantaloupe is a great source of potassium and it has 821% more potassium than white rice - white rice has 29mg of potassium per 100 grams and cantaloupe has 267mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cantaloupe has more alpha linoleic acid (ALA) than white rice per 100 grams.

White Rice Cantaloupe
alpha linoleic acid 0.01 G 0.046 G
Total 0.01 G 0.046 G

omega 6s

Comparing omega-6 fatty acids, both white rice and cantaloupe contain small amounts of linoleic acid.

White Rice Cantaloupe
linoleic acid 0.046 G 0.035 G
Total 0.046 G 0.035 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 White Rice or Cantaloupe .

Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Cantaloupe (Melons, cantaloupe, raw) .

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FAQ

Does white rice or cantaloupe contain more calories in 100 grams?
White rice is high in calories and cantaloupe has 70% less calories than white rice - white rice has 130 calories in 100g and cantaloupe has 34 calories.

Does white rice or cantaloupe have more carbohydrates?
By weight, cantaloupe has 70% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and cantaloupe has 8.2g of carbohydrates.