Cantaloupe vs. Green Bean
Nutrition comparison of Cantaloupe and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and green bean:
- Both cantaloupe and green bean are high in Vitamin C and potassium.
- Cantaloupe has more beta-carotene than green bean, however, green bean contains more alpha-carotene and lutein + zeaxanthin than cantaloupe.
- Cantaloupe is an excellent source of Vitamin A.
- Green bean has 59% less sugar than cantaloupe.
- Green bean has more riboflavin and pantothenic acid.
- Green bean has signficantly more calcium than cantaloupe.
- Green bean is a great source of dietary fiber.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe and green bean contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and green bean has 31 calories.
For macronutrient ratios, cantaloupe is lighter in protein, heavier in carbs and similar to green bean for fat. Cantaloupe has a macronutrient ratio of 9:87:4 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Green Bean | |
|---|---|---|
| Protein | 9% | 20% |
| Carbohydrates | 87% | 76% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and green bean contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and green bean has 7g of carbohydrates.
The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in green bean comprise of 48% sugar, 39% dietary fiber and 13% starch.
dietary fiber
Green bean is a great source of dietary fiber and it has 200% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.
sugar
Green bean has 59% less sugar than cantaloupe - cantaloupe has 7.9g of sugar per 100 grams and green bean has 3.3g of sugar.
Protein
protein
Cantaloupe and green bean contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and green bean has 1.8g of protein.
Fat
saturated fat
Both cantaloupe and green bean are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and green bean has 0.05g of saturated fat.
Vitamins
Vitamin C
Both cantaloupe and green bean are high in Vitamin C. Cantaloupe has 201% more Vitamin C than green bean - cantaloupe has 36.7mg of Vitamin C per 100 grams and green bean has 12.2mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 383% more Vitamin A than green bean - cantaloupe has 169ug of Vitamin A per 100 grams and green bean has 35ug of Vitamin A.
Vitamin E
Cantaloupe and green bean contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.
Vitamin K
Green bean has 16 times more Vitamin K than cantaloupe - cantaloupe has 2.5ug of Vitamin K per 100 grams and green bean has 43ug of Vitamin K.
The B Vitamins
Green bean has more riboflavin and pantothenic acid. Both cantaloupe and green bean contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Cantaloupe | Green Bean | |
|---|---|---|
| Thiamin | 0.041 MG | 0.082 MG |
| Riboflavin | 0.019 MG | 0.104 MG |
| Niacin | 0.734 MG | 0.734 MG |
| Pantothenic acid | 0.105 MG | 0.225 MG |
| Vitamin B6 | 0.072 MG | 0.141 MG |
| Folate | 21 UG | 33 UG |
Minerals
calcium
Green bean has signficantly more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and green bean has 37mg of calcium.
iron
Green bean has 390% more iron than cantaloupe - cantaloupe has 0.21mg of iron per 100 grams and green bean has 1mg of iron.
potassium
Both cantaloupe and green bean are high in potassium. Cantaloupe has 27% more potassium than green bean - cantaloupe has 267mg of potassium per 100 grams and green bean has 211mg 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 green bean per 100 grams, however, green bean contains more kaempferol and quercetin than cantaloupe per 100 grams.
| Cantaloupe | Green Bean | |
|---|---|---|
| luteolin | 0.64 mg | 0.13 mg |
| kaempferol | 0.07 mg | 0.45 mg |
| Quercetin | 0.01 mg | 2.73 mg |
| myricetin | ~ | 0.13 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 than green bean per 100 grams, however, green bean contains more alpha-carotene and lutein + zeaxanthin than cantaloupe per 100 grams.
| Cantaloupe | Green Bean | |
|---|---|---|
| beta-carotene | 2020 UG | 379 UG |
| alpha-carotene | 16 UG | 69 UG |
| lutein + zeaxanthin | 26 UG | 640 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cantaloupe and green bean contain significant amounts of alpha linoleic acid (ALA).
| Cantaloupe | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.069 G |
| Total | 0.046 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, both cantaloupe and green bean contain small amounts of linoleic acid.
| Cantaloupe | Green Bean | |
|---|---|---|
| linoleic acid | 0.035 G | 0.044 G |
| Total | 0.035 G | 0.044 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 Green Bean (Beans, snap, green, raw) .
Cantaloupe g
()
|
Daily Values (%) |
Green Bean g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 green bean contain more calories in 100 grams?Cantaloupe and green bean contain similar amounts of calories - cantaloupe has 34 calories in 100g and green bean has 31 calories.
Does cantaloupe or green bean have more carbohydrates?
By weight, cantaloupe and green bean contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and green bean has 7g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in green bean comprise of 50% sugar, 40% dietary fiber and 10% starch.
Does cantaloupe or green bean contain more potassium?
Both cantaloupe and green bean are high in potassium. Cantaloupe has 30% more potassium than green bean - cantaloupe has 267mg of potassium in 100 grams and green bean has 211mg of potassium.