Greek Yogurt vs. Cantaloupe
Nutrition comparison of Greek Yogurt and Cantaloupe
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
cantaloupe
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and cantaloupe:
- Cantaloupe has 23.1 times less saturated fat than greek yogurt.
- Cantaloupe has 53% less calories than greek yogurt.
- Cantaloupe is a great source of potassium.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
- Greek yogurt has 55% less sugar than cantaloupe.
- Greek yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, cantaloupe contains more niacin.
- Greek yogurt is a great source of protein.
- Greek yogurt is an excellent source of calcium.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Cantaloupe (Melons, cantaloupe, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe has 53% less calories than greek yogurt - cantaloupe has 34 calories per 100 grams and greek yogurt has 73 calories.
For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and heavier in fat compared to cantaloupe per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for cantaloupe, 9:87:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Cantaloupe | |
|---|---|---|
| Protein | 55% | 9% |
| Carbohydrates | 22% | 87% |
| Fat | 24% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and greek yogurt contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.
The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in greek yogurt comprise of 100% sugar.
dietary fiber
Cantaloupe has more dietary fiber than greek yogurt - cantaloupe has 0.9g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Greek yogurt has 55% less sugar than cantaloupe - cantaloupe has 7.9g of sugar per 100 grams and greek yogurt has 3.6g of sugar.
Protein
protein
Greek yogurt is a great source of protein and it has 10 times more protein than cantaloupe - cantaloupe has 0.84g of protein per 100 grams and greek yogurt has 10g of protein.
Fat
saturated fat
Cantaloupe has 23.1 times less saturated fat than greek yogurt - cantaloupe has 0.05g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.
trans fat
Both greek yogurt and cantaloupe are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and cantaloupe does not contain significant amounts.
cholesterol
Cantaloupe has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and cantaloupe does not contain significant amounts.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has 44 times more Vitamin C than greek yogurt - cantaloupe has 36.7mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 88% more Vitamin A than greek yogurt - cantaloupe has 169ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.
Vitamin E
Cantaloupe and greek yogurt contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.
Vitamin K
Cantaloupe and greek yogurt contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.
The B Vitamins
Greek yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, cantaloupe contains more niacin. Both greek yogurt and cantaloupe contain significant amounts of thiamin, Vitamin B6 and folate.
| Greek Yogurt | Cantaloupe | |
|---|---|---|
| Thiamin | 0.044 MG | 0.041 MG |
| Riboflavin | 0.233 MG | 0.019 MG |
| Niacin | 0.197 MG | 0.734 MG |
| Pantothenic acid | 0.47 MG | 0.105 MG |
| Vitamin B6 | 0.055 MG | 0.072 MG |
| Folate | 12 UG | 21 UG |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Greek yogurt is an excellent source of calcium and it has 11 times more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and greek yogurt has 115mg of calcium.
iron
Cantaloupe and greek yogurt contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and greek yogurt has 0.04mg of iron.
potassium
Cantaloupe is a great source of potassium and it has 89% more potassium than greek yogurt - cantaloupe has 267mg of potassium per 100 grams and greek yogurt has 141mg 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,
| Greek Yogurt | Cantaloupe | |
|---|---|---|
| beta-carotene | 6 UG | 2020 UG |
| lutein + zeaxanthin | 1 UG | 26 UG |
| alpha-carotene | ~ | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cantaloupe has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
| Greek Yogurt | Cantaloupe | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.046 G |
| Total | 0.007 G | 0.046 G |
omega 6s
Comparing omega-6 fatty acids, both greek yogurt and cantaloupe contain significant amounts of linoleic acid.
| Greek Yogurt | Cantaloupe | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.065 G | 0.035 G |
| Total | 0.067 G | 0.035 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Cantaloupe (Melons, cantaloupe, raw) .
Greek Yogurt 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 greek yogurt contain more calories in 100 grams?Cantaloupe has 50% less calories than greek yogurt - cantaloupe has 34 calories in 100g and greek yogurt has 73 calories.
Is cantaloupe or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 10 times more protein than cantaloupe - cantaloupe has 0.84g of protein per 100 grams and greek yogurt has 10g of protein.
Does cantaloupe or greek yogurt have more carbohydrates?
By weight, cantaloupe and greek yogurt contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and greek yogurt has 3.9g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in greek yogurt comprise of 100% sugar.
Does cantaloupe or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 11 times more calcium than cantaloupe - cantaloupe has 9mg of calcium in 100 grams and greek yogurt has 115mg of calcium.