Cantaloupe vs. Figs
Nutrition comparison of Cantaloupe and Figs
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
figs
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and figs:
- Both cantaloupe and figs are high in potassium.
- Cantaloupe has 52% less sugar than fig.
- Cantaloupe has 54% less calories than fig.
- Cantaloupe has 57% less carbohydrates than fig.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
- Fig has more riboflavin and pantothenic acid, however, cantaloupe contains more folate.
- Fig is a great source of dietary fiber.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Figs (Figs, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe has 54% less calories than fig - cantaloupe has 34 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, cantaloupe is heavier in protein, lighter in carbs and similar to figs for fat. Cantaloupe has a macronutrient ratio of 9:87:4 and for figs, 4:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Figs | |
|---|---|---|
| Protein | 9% | 4% |
| Carbohydrates | 87% | 93% |
| Fat | 4% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe has 57% less carbohydrates than fig - cantaloupe has 8.2g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in figs comprise of 85% sugar and 15% dietary fiber.
dietary fiber
Fig is a great source of dietary fiber and it has 222% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Cantaloupe has 52% less sugar than fig - cantaloupe has 7.9g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Cantaloupe and figs contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Both cantaloupe and figs are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has 17 times more Vitamin C than fig - cantaloupe has 36.7mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 23 times more Vitamin A than fig - cantaloupe has 169ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.
Vitamin E
Cantaloupe and figs contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Cantaloupe and figs contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
The B Vitamins
Fig has more riboflavin and pantothenic acid, however, cantaloupe contains more folate. Both cantaloupe and figs contain significant amounts of thiamin, niacin and Vitamin B6.
| Cantaloupe | Figs | |
|---|---|---|
| Thiamin | 0.041 MG | 0.06 MG |
| Riboflavin | 0.019 MG | 0.05 MG |
| Niacin | 0.734 MG | 0.4 MG |
| Pantothenic acid | 0.105 MG | 0.3 MG |
| Vitamin B6 | 0.072 MG | 0.113 MG |
| Folate | 21 UG | 6 UG |
Minerals
calcium
Fig has 289% more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Cantaloupe and figs contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Both cantaloupe and figs are high in potassium. Cantaloupe has 15% more potassium than fig - cantaloupe has 267mg of potassium per 100 grams and fig has 232mg 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 fig per 100 grams, however, fig contains more quercetin than cantaloupe per 100 grams.
| Cantaloupe | Figs | |
|---|---|---|
| luteolin | 0.64 mg | ~ |
| kaempferol | 0.07 mg | ~ |
| Quercetin | 0.01 mg | 5.47 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 | Figs | |
|---|---|---|
| beta-carotene | 2020 UG | 85 UG |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 26 UG | 9 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fig has more linoleic acid than cantaloupe per 100 grams.
| Cantaloupe | Figs | |
|---|---|---|
| linoleic acid | 0.035 G | 0.144 G |
| Total | 0.035 G | 0.144 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 Figs (Figs, raw) .
Cantaloupe g
()
|
Daily Values (%) |
Figs 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 figs contain more calories in 100 grams?Cantaloupe has 50% less calories than fig - cantaloupe has 34 calories in 100g and fig has 74 calories.
Does cantaloupe or figs have more carbohydrates?
By weight, cantaloupe has 60% fewer carbohydrates than fig - cantaloupe has 8.2g of carbs for 100g and fig has 19.2g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in figs comprise of 90% sugar and 20% dietary fiber.
Does cantaloupe or figs contain more potassium?
Both cantaloupe and figs are high in potassium. Cantaloupe has 20% more potassium than fig - cantaloupe has 267mg of potassium in 100 grams and fig has 232mg of potassium.