Cantaloupe vs. Grapes
Nutrition comparison of Cantaloupe and Grapes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
grapes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and grapes:
- Cantaloupe has 51% less calories than grape.
- Cantaloupe has 55% less carbohydrates than grape.
- Cantaloupe has more beta-carotene than grape, however, grape contains more lutein + zeaxanthin than cantaloupe.
- Cantaloupe is a great source of potassium.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
- Grape has more riboflavin, however, cantaloupe contains more niacin and folate.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe has 51% less calories than grape - cantaloupe has 34 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, cantaloupe is heavier in protein, lighter in carbs and similar to grapes for fat. Cantaloupe has a macronutrient ratio of 9:86:5 and for grapes, 4:94:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Grapes | |
|---|---|---|
| Protein | 9% | 4% |
| Carbohydrates | 86% | 94% |
| Fat | 5% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe has 55% less carbohydrates than grape - cantaloupe has 8.2g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Cantaloupe and grapes contain similar amounts of dietary fiber - cantaloupe has 0.9g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Cantaloupe has 49% less sugar than grape - cantaloupe has 7.9g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Cantaloupe and grapes contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both cantaloupe and grapes are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has 10 times more Vitamin C than grape - cantaloupe has 36.7mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 55 times more Vitamin A than grape - cantaloupe has 169ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Cantaloupe and grapes contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Cantaloupe and grapes contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Grape has more riboflavin, however, cantaloupe contains more niacin and folate. Both cantaloupe and grapes contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Cantaloupe | Grapes | |
|---|---|---|
| Thiamin | 0.041 MG | 0.069 MG |
| Riboflavin | 0.019 MG | 0.07 MG |
| Niacin | 0.734 MG | 0.188 MG |
| Pantothenic acid | 0.105 MG | 0.05 MG |
| Vitamin B6 | 0.072 MG | 0.086 MG |
| Folate | 21 UG | 2 UG |
Minerals
calcium
Cantaloupe and grapes contain similar amounts of calcium - cantaloupe has 9mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Cantaloupe and grapes contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Cantaloupe is a great source of potassium and it has 40% more potassium than grape - cantaloupe has 267mg of potassium per 100 grams and grape has 191mg of potassium.
Antioxidants and Phytonutrients
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 grape per 100 grams, however, grape contains more lutein + zeaxanthin than cantaloupe per 100 grams. Both cantaloupe and grapes contain small amounts of alpha-carotene.
| Cantaloupe | Grapes | |
|---|---|---|
| beta-carotene | 2020 UG | 39 UG |
| alpha-carotene | 16 UG | 1 UG |
| lutein + zeaxanthin | 26 UG | 72 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cantaloupe has more alpha linoleic acid (ALA) than grape per 100 grams.
| Cantaloupe | Grapes | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.011 G |
| Total | 0.046 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both cantaloupe and grapes contain small amounts of linoleic acid.
| Cantaloupe | Grapes | |
|---|---|---|
| linoleic acid | 0.035 G | 0.037 G |
| Total | 0.035 G | 0.037 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 Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) .
Cantaloupe g
()
|
Daily Values (%) |
Grapes 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 grapes contain more calories in 100 grams?Cantaloupe has 50% less calories than grape - cantaloupe has 34 calories in 100g and grape has 69 calories.
Does cantaloupe or grapes have more carbohydrates?
By weight, cantaloupe has 60% fewer carbohydrates than grape - cantaloupe has 8.2g of carbs for 100g and grape has 18.1g of carbohydrates.