Cantaloupe vs. Cucumber
Nutrition comparison of Cantaloupe and Cucumber
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
cucumber
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and cucumber:
- Cantaloupe has more niacin and folate, however, cucumber contains more pantothenic acid.
- Cantaloupe is a great source of potassium.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
- Cucumber has 3.7 times less sugar than cantaloupe.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Cucumber (Cucumber, with peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cucumber and cantaloupe contain similar amounts of calories - cucumber has 15 calories per 100 grams and cantaloupe has 34 calories.
For macronutrient ratios, cantaloupe is lighter in protein, heavier in carbs and similar to cucumber for fat. Cantaloupe has a macronutrient ratio of 9:87:4 and for cucumber, 15:80:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Cucumber | |
|---|---|---|
| Protein | 9% | 15% |
| Carbohydrates | 87% | 80% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cucumber and cantaloupe contain similar amounts of carbs - cucumber has 3.6g of total carbs per 100 grams and cantaloupe has 8.2g of carbohydrates.
The carbs in cucumber are made of 56% sugar, 28% starch and 17% dietary fiber, whereas the carbs in cantaloupe comprise of 89% sugar and 10% dietary fiber.
dietary fiber
Cantaloupe has 80% more dietary fiber than cucumber - cucumber has 0.5g of dietary fiber per 100 grams and cantaloupe has 0.9g of dietary fiber.
sugar
Cucumber has 3.7 times less sugar than cantaloupe - cucumber has 1.7g of sugar per 100 grams and cantaloupe has 7.9g of sugar.
Protein
protein
Cucumber and cantaloupe contain similar amounts of protein - cucumber has 0.65g of protein per 100 grams and cantaloupe has 0.84g of protein.
Fat
saturated fat
Both cucumber and cantaloupe are low in saturated fat - cucumber has 0.04g 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 12 times more Vitamin C than cucumber - cucumber has 2.8mg of Vitamin C per 100 grams and cantaloupe has 36.7mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 32 times more Vitamin A than cucumber - cucumber has 5ug of Vitamin A per 100 grams and cantaloupe has 169ug of Vitamin A.
Vitamin E
Cucumber and cantaloupe contain similar amounts of Vitamin E - cucumber has 0.03mg of Vitamin E per 100 grams and cantaloupe has 0.05mg of Vitamin E.
Vitamin K
Cucumber and cantaloupe contain similar amounts of Vitamin K - cucumber has 16.4ug of Vitamin K per 100 grams and cantaloupe has 2.5ug of Vitamin K.
The B Vitamins
Cantaloupe has more niacin and folate, however, cucumber contains more pantothenic acid. Both cantaloupe and cucumber contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Cantaloupe | Cucumber | |
|---|---|---|
| Thiamin | 0.041 MG | 0.027 MG |
| Riboflavin | 0.019 MG | 0.033 MG |
| Niacin | 0.734 MG | 0.098 MG |
| Pantothenic acid | 0.105 MG | 0.259 MG |
| Vitamin B6 | 0.072 MG | 0.04 MG |
| Folate | 21 UG | 7 UG |
Minerals
calcium
Cucumber and cantaloupe contain similar amounts of calcium - cucumber has 16mg of calcium per 100 grams and cantaloupe has 9mg of calcium.
iron
Cucumber and cantaloupe contain similar amounts of iron - cucumber has 0.28mg of iron per 100 grams and cantaloupe has 0.21mg of iron.
potassium
Cantaloupe is a great source of potassium and it has 82% more potassium than cucumber - cucumber has 147mg 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 cucumber contain small amounts of kaempferol and quercetin.
| Cantaloupe | Cucumber | |
|---|---|---|
| luteolin | 0.64 mg | ~ |
| kaempferol | 0.07 mg | 0.13 mg |
| Quercetin | 0.01 mg | 0.04 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, both cantaloupe and cucumber contain significant amounts of lutein + zeaxanthin.
| Cantaloupe | Cucumber | |
|---|---|---|
| beta-carotene | 2020 UG | 45 UG |
| alpha-carotene | 16 UG | 11 UG |
| lutein + zeaxanthin | 26 UG | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cantaloupe has more alpha linoleic acid (ALA) than cucumber per 100 grams.
| Cantaloupe | Cucumber | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.005 G |
| Total | 0.046 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both cantaloupe and cucumber contain small amounts of linoleic acid.
| Cantaloupe | Cucumber | |
|---|---|---|
| linoleic acid | 0.035 G | 0.028 G |
| Total | 0.035 G | 0.028 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 Cucumber (Cucumber, with peel, raw) .
Cantaloupe g
()
|
Daily Values (%) |
Cucumber 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 cucumber or cantaloupe contain more calories in 100 grams?Cucumber and cantaloupe contain similar amounts of calories - cucumber has 15 calories in 100g and cantaloupe has 34 calories.
Does cucumber or cantaloupe have more carbohydrates?
By weight, cucumber and cantaloupe contain similar amounts of carbs - cucumber has 3.6g of carbs for 100g and cantaloupe has 8.2g of carbohydrates. the carbs in cucumber are made of 60% sugar, 30% starch and 20% dietary fiber, whereas the carbs in cantaloupe comprise of 90% sugar and 10% dietary fiber.