Cantaloupe vs. Cherries
Nutrition comparison of Cantaloupe and Cherries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
cherries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and cherries:
- Both cantaloupe and cherries are high in potassium.
- Cantaloupe has more beta-carotene than cherry, however, cherry contains more lutein + zeaxanthin than cantaloupe.
- Cantaloupe has more niacin and folate.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
- Cherry is a great source of dietary fiber.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Cherries (Cherries, sweet, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe has 46% less calories than cherry - cantaloupe has 34 calories per 100 grams and cherry has 63 calories.
For macronutrient ratios, cantaloupe is lighter in carbs and similar to cherries for protein and fat. Cantaloupe has a macronutrient ratio of 9:86:5 and for cherries, 6:91:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Cherries | |
|---|---|---|
| Protein | 9% | 6% |
| Carbohydrates | 86% | 91% |
| Fat | 5% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe has 49% less carbohydrates than cherry - cantaloupe has 8.2g of total carbs per 100 grams and cherry has 16g of carbohydrates.
dietary fiber
Cherry is a great source of dietary fiber and it has 133% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.
sugar
Cantaloupe has 39% less sugar than cherry - cantaloupe has 7.9g of sugar per 100 grams and cherry has 12.8g of sugar.
Protein
protein
Cantaloupe and cherries contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and cherry has 1.1g of protein.
Fat
saturated fat
Both cantaloupe and cherries are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has 424% more Vitamin C than cherry - cantaloupe has 36.7mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 55 times more Vitamin A than cherry - cantaloupe has 169ug of Vitamin A per 100 grams and cherry has 3ug of Vitamin A.
Vitamin E
Cantaloupe and cherries contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.
Vitamin K
Cantaloupe and cherries contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and cherry has 2.1ug of Vitamin K.
The B Vitamins
Cantaloupe has more niacin and folate. Both cantaloupe and cherries contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Cantaloupe | Cherries | |
|---|---|---|
| Thiamin | 0.041 MG | 0.027 MG |
| Riboflavin | 0.019 MG | 0.033 MG |
| Niacin | 0.734 MG | 0.154 MG |
| Pantothenic acid | 0.105 MG | 0.199 MG |
| Vitamin B6 | 0.072 MG | 0.049 MG |
| Folate | 21 UG | 4 UG |
Minerals
calcium
Cantaloupe and cherries contain similar amounts of calcium - cantaloupe has 9mg of calcium per 100 grams and cherry has 13mg of calcium.
iron
Cantaloupe and cherries contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and cherry has 0.36mg of iron.
potassium
Both cantaloupe and cherries are high in potassium. Cantaloupe has 20% more potassium than cherry - cantaloupe has 267mg of potassium per 100 grams and cherry has 222mg 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 cherry per 100 grams, however, cherry contains more kaempferol and quercetin than cantaloupe per 100 grams.
| Cantaloupe | Cherries | |
|---|---|---|
| luteolin | 0.64 mg | ~ |
| kaempferol | 0.07 mg | 0.24 mg |
| Quercetin | 0.01 mg | 2.29 mg |
| isorhamnetin | ~ | 0.05 mg |
| myricetin | ~ | 0.05 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 cherry per 100 grams, however, cherry contains more lutein + zeaxanthin than cantaloupe per 100 grams.
| Cantaloupe | Cherries | |
|---|---|---|
| beta-carotene | 2020 UG | 38 UG |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 26 UG | 85 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cantaloupe and cherries contain significant amounts of alpha linoleic acid (ALA).
| Cantaloupe | Cherries | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.026 G |
| Total | 0.046 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, both cantaloupe and cherries contain small amounts of linoleic acid.
| Cantaloupe | Cherries | |
|---|---|---|
| linoleic acid | 0.035 G | 0.027 G |
| Total | 0.035 G | 0.027 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 Cherries (Cherries, sweet, raw) .
Cantaloupe g
()
|
Daily Values (%) |
Cherries 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 cherries contain more calories in 100 grams?Cantaloupe has 50% less calories than cherry - cantaloupe has 34 calories in 100g and cherry has 63 calories.
Does cantaloupe or cherries have more carbohydrates?
By weight, cantaloupe has 50% fewer carbohydrates than cherry - cantaloupe has 8.2g of carbs for 100g and cherry has 16g of carbohydrates.
Does cantaloupe or cherries contain more potassium?
Both cantaloupe and cherries are high in potassium. Cantaloupe has 20% more potassium than cherry - cantaloupe has 267mg of potassium in 100 grams and cherry has 222mg of potassium.