Egg White vs. Cantaloupe
Nutrition comparison of Egg White and Cantaloupe
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
cantaloupe
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and cantaloupe:
- Cantaloupe has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
- Cantaloupe is a great source of potassium.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
- Egg white has 10 times less sugar than cantaloupe.
- Egg white has 10.1 times less carbohydrates than cantaloupe.
- Egg white is a great source of protein.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Cantaloupe (Melons, cantaloupe, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe and egg white contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and similar to cantaloupe for fat. Egg white has a macronutrient ratio of 89:5:6 and for cantaloupe, 9:87:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Cantaloupe | |
|---|---|---|
| Protein | 89% | 9% |
| Carbohydrates | 5% | 87% |
| Fat | 6% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has 10.1 times less carbohydrates than cantaloupe - cantaloupe has 8.2g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in egg white comprise of 100% sugar.
dietary fiber
Cantaloupe has more dietary fiber than egg white - cantaloupe has 0.9g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Egg white has 10 times less sugar than cantaloupe - cantaloupe has 7.9g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Egg white is a great source of protein and it has 11 times more protein than cantaloupe - cantaloupe has 0.84g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Both cantaloupe and egg white are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has more Vitamin C than egg white - cantaloupe has 36.7mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has more Vitamin A than egg white - cantaloupe has 169ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Cantaloupe and egg white contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Cantaloupe and egg white contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Cantaloupe has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12. Both egg white and cantaloupe contain significant amounts of pantothenic acid.
| Egg White | Cantaloupe | |
|---|---|---|
| Thiamin | 0.004 MG | 0.041 MG |
| Riboflavin | 0.439 MG | 0.019 MG |
| Niacin | 0.105 MG | 0.734 MG |
| Pantothenic acid | 0.19 MG | 0.105 MG |
| Vitamin B6 | 0.005 MG | 0.072 MG |
| Folate | 4 UG | 21 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Cantaloupe and egg white contain similar amounts of calcium - cantaloupe has 9mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Cantaloupe and egg white contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Cantaloupe is a great source of potassium and it has 64% more potassium than egg white - cantaloupe has 267mg of potassium per 100 grams and egg white has 163mg of potassium.
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: Egg White (Egg, white, raw, fresh) and Cantaloupe (Melons, cantaloupe, raw) .
Egg White g
()
|
Daily Values (%) |
Cantaloupe 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 egg white contain more calories in 100 grams?Cantaloupe and egg white contain similar amounts of calories - cantaloupe has 34 calories in 100g and egg white has 52 calories.
Is cantaloupe or egg white better for protein?
Egg white is a great source of protein and it has 11 times more protein than cantaloupe - cantaloupe has 0.84g of protein per 100 grams and egg white has 10.9g of protein.
Does cantaloupe or egg white have more carbohydrates?
By weight, egg white has 10.1 times fewer carbohydrates than cantaloupe - cantaloupe has 8.2g of carbs for 100g and egg white has 0.73g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in egg white comprise of 100% sugar.