Cantaloupe vs. Grapefruit
Nutrition comparison of Cantaloupe and Grapefruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
grapefruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and grapefruit:
- Both cantaloupe and grapefruit are high in Vitamin C.
- Cantaloupe has more beta-carotene and lutein + zeaxanthin than grapefruit, however, grapefruit contains more lycopene than cantaloupe.
- Cantaloupe has more niacin, however, grapefruit contains more pantothenic acid.
- Cantaloupe is a great source of potassium.
- Cantaloupe is an excellent source of Vitamin A.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Grapefruit (Grapefruit, raw, pink and red, all areas) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe and grapefruit contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, cantaloupe is lighter in carbs and similar to grapefruit for protein and fat. Cantaloupe has a macronutrient ratio of 9:86:5 and for grapefruit, 7:91:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Grapefruit | |
|---|---|---|
| Protein | 9% | 7% |
| Carbohydrates | 86% | 91% |
| Fat | 5% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and grapefruit contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Grapefruit has 78% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Cantaloupe and grapefruit contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Cantaloupe and grapefruit contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both cantaloupe and grapefruit are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Both cantaloupe and grapefruit are high in Vitamin C. Cantaloupe has 18% more Vitamin C than grapefruit - cantaloupe has 36.7mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 191% more Vitamin A than grapefruit - cantaloupe has 169ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Cantaloupe and grapefruit contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Cantaloupe and grapefruit contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Cantaloupe has more niacin, however, grapefruit contains more pantothenic acid. Both cantaloupe and grapefruit contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Cantaloupe | Grapefruit | |
|---|---|---|
| Thiamin | 0.041 MG | 0.043 MG |
| Riboflavin | 0.019 MG | 0.031 MG |
| Niacin | 0.734 MG | 0.204 MG |
| Pantothenic acid | 0.105 MG | 0.262 MG |
| Vitamin B6 | 0.072 MG | 0.053 MG |
| Folate | 21 UG | 13 UG |
Minerals
calcium
Grapefruit has 144% more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Cantaloupe and grapefruit contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Cantaloupe is a great source of potassium and it has 98% more potassium than grapefruit - cantaloupe has 267mg of potassium per 100 grams and grapefruit has 135mg 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 grapefruit contain significant amounts of luteolin.
| Cantaloupe | Grapefruit | |
|---|---|---|
| luteolin | 0.64 mg | 0.6 mg |
| kaempferol | 0.07 mg | 0.01 mg |
| Quercetin | 0.01 mg | 0.33 mg |
| myricetin | ~ | 0.01 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 and lutein + zeaxanthin than grapefruit per 100 grams, however, grapefruit contains more lycopene than cantaloupe per 100 grams. Both cantaloupe and grapefruit contain small amounts of alpha-carotene.
| Cantaloupe | Grapefruit | |
|---|---|---|
| beta-carotene | 2020 UG | 686 UG |
| alpha-carotene | 16 UG | 3 UG |
| lutein + zeaxanthin | 26 UG | 5 UG |
| lycopene | ~ | 1419 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cantaloupe has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Cantaloupe | Grapefruit | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.008 G |
| Total | 0.046 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both cantaloupe and grapefruit contain small amounts of linoleic acid.
| Cantaloupe | Grapefruit | |
|---|---|---|
| linoleic acid | 0.035 G | 0.029 G |
| Total | 0.035 G | 0.029 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 Grapefruit (Grapefruit, raw, pink and red, all areas) .
Cantaloupe g
()
|
Daily Values (%) |
Grapefruit 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 grapefruit contain more calories in 100 grams?Cantaloupe and grapefruit contain similar amounts of calories - cantaloupe has 34 calories in 100g and grapefruit has 42 calories.
Does cantaloupe or grapefruit have more carbohydrates?
By weight, cantaloupe and grapefruit contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and grapefruit has 10.7g of carbohydrates.