Cantaloupe vs. Jackfruit
Nutrition comparison of Cantaloupe and Jackfruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
jackfruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and jackfruit:
- Both cantaloupe and jackfruit are high in Vitamin C and potassium.
- Cantaloupe has 59% less sugar than jackfruit.
- Cantaloupe has 64% less calories than jackfruit.
- Cantaloupe has 65% less carbohydrates than jackfruit.
- Cantaloupe has more beta-carotene than jackfruit, however, jackfruit contains more lutein + zeaxanthin than cantaloupe.
- Cantaloupe is an excellent source of Vitamin A.
- Jackfruit has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Jackfruit (Jackfruit, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe has 64% less calories than jackfruit - cantaloupe has 34 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, cantaloupe is similar to jackfruit for protein, carbs and fat. Cantaloupe has a macronutrient ratio of 9:87:4 and for jackfruit, 6:88:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Jackfruit | |
|---|---|---|
| Protein | 9% | 6% |
| Carbohydrates | 87% | 88% |
| Fat | 4% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe has 65% less carbohydrates than jackfruit - cantaloupe has 8.2g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Jackfruit has 67% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Cantaloupe has 59% less sugar than jackfruit - cantaloupe has 7.9g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Protein
protein
Cantaloupe and jackfruit contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Both cantaloupe and jackfruit are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and jackfruit has 0.2g of saturated fat.
Vitamins
Vitamin C
Both cantaloupe and jackfruit are high in Vitamin C. Cantaloupe has 168% more Vitamin C than jackfruit - cantaloupe has 36.7mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 32 times more Vitamin A than jackfruit - cantaloupe has 169ug of Vitamin A per 100 grams and jackfruit has 5ug of Vitamin A.
Vitamin E
Cantaloupe and jackfruit contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.
Vitamin K
Cantaloupe and jackfruit contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.
The B Vitamins
Jackfruit has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both cantaloupe and jackfruit contain significant amounts of niacin and folate.
| Cantaloupe | Jackfruit | |
|---|---|---|
| Thiamin | 0.041 MG | 0.105 MG |
| Riboflavin | 0.019 MG | 0.055 MG |
| Niacin | 0.734 MG | 0.92 MG |
| Pantothenic acid | 0.105 MG | 0.235 MG |
| Vitamin B6 | 0.072 MG | 0.329 MG |
| Folate | 21 UG | 24 UG |
Minerals
calcium
Jackfruit has 167% more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Cantaloupe and jackfruit contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Both cantaloupe and jackfruit are high in potassium. Jackfruit has 68% more potassium than cantaloupe - cantaloupe has 267mg of potassium per 100 grams and jackfruit has 448mg 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 jackfruit per 100 grams, however, jackfruit contains more lutein + zeaxanthin than cantaloupe per 100 grams. Both cantaloupe and jackfruit contain small amounts of alpha-carotene.
| Cantaloupe | Jackfruit | |
|---|---|---|
| beta-carotene | 2020 UG | 61 UG |
| alpha-carotene | 16 UG | 6 UG |
| lutein + zeaxanthin | 26 UG | 157 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cantaloupe and jackfruit contain significant amounts of alpha linoleic acid (ALA).
| Cantaloupe | Jackfruit | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.079 G |
| Total | 0.046 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, both cantaloupe and jackfruit contain small amounts of linoleic acid.
| Cantaloupe | Jackfruit | |
|---|---|---|
| linoleic acid | 0.035 G | 0.015 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.035 G | 0.019 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 Jackfruit (Jackfruit, raw) .
Cantaloupe g
()
|
Daily Values (%) |
Jackfruit 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 jackfruit contain more calories in 100 grams?Cantaloupe has 60% less calories than jackfruit - cantaloupe has 34 calories in 100g and jackfruit has 95 calories.
Does cantaloupe or jackfruit have more carbohydrates?
By weight, cantaloupe has 70% fewer carbohydrates than jackfruit - cantaloupe has 8.2g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does cantaloupe or jackfruit contain more potassium?
Both cantaloupe and jackfruit are high in potassium. Jackfruit has 70% more potassium than cantaloupe - cantaloupe has 267mg of potassium in 100 grams and jackfruit has 448mg of potassium.