Cantaloupe vs. Kale
Nutrition comparison of Cantaloupe and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and kale:
- Both kale and cantaloupe are high in Vitamin A, Vitamin C and potassium.
- Kale has 6.9 times less sugar than cantaloupe.
- Kale has more thiamin, riboflavin, pantothenic acid and folate.
- Kale is an excellent source of Vitamin K, calcium and dietary fiber.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and cantaloupe contain similar amounts of calories - kale has 35 calories per 100 grams and cantaloupe has 34 calories.
For macronutrient ratios, cantaloupe is lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Cantaloupe has a macronutrient ratio of 9:87:4 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Kale | |
|---|---|---|
| Protein | 9% | 28% |
| Carbohydrates | 87% | 41% |
| Fat | 4% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale and cantaloupe contain similar amounts of carbs - kale has 4.4g of total carbs per 100 grams and cantaloupe has 8.2g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in cantaloupe comprise of 89% sugar and 10% dietary fiber.
dietary fiber
Kale is an excellent source of dietary fiber and it has 356% more dietary fiber than cantaloupe - kale has 4.1g of dietary fiber per 100 grams and cantaloupe has 0.9g of dietary fiber.
sugar
Kale has 6.9 times less sugar than cantaloupe - kale has 0.99g of sugar per 100 grams and cantaloupe has 7.9g of sugar.
Protein
protein
Kale has 248% more protein than cantaloupe - kale has 2.9g of protein per 100 grams and cantaloupe has 0.84g of protein.
Fat
saturated fat
Both kale and cantaloupe are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and cantaloupe has 0.05g of saturated fat.
Vitamins
Vitamin C
Both kale and cantaloupe are high in Vitamin C. Kale has 154% more Vitamin C than cantaloupe - kale has 93.4mg of Vitamin C per 100 grams and cantaloupe has 36.7mg of Vitamin C.
Vitamin A
Both kale and cantaloupe are high in Vitamin A. Kale has 43% more Vitamin A than cantaloupe - kale has 241ug of Vitamin A per 100 grams and cantaloupe has 169ug of Vitamin A.
Vitamin E
Kale and cantaloupe contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and cantaloupe has 0.05mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 154 times more Vitamin K than cantaloupe - kale has 389.6ug of Vitamin K per 100 grams and cantaloupe has 2.5ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin, pantothenic acid and folate. Both cantaloupe and kale contain significant amounts of niacin and Vitamin B6.
| Cantaloupe | Kale | |
|---|---|---|
| Thiamin | 0.041 MG | 0.113 MG |
| Riboflavin | 0.019 MG | 0.347 MG |
| Niacin | 0.734 MG | 1.18 MG |
| Pantothenic acid | 0.105 MG | 0.37 MG |
| Vitamin B6 | 0.072 MG | 0.147 MG |
| Folate | 21 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 27 times more calcium than cantaloupe - kale has 254mg of calcium per 100 grams and cantaloupe has 9mg of calcium.
iron
Kale has 662% more iron than cantaloupe - kale has 1.6mg of iron per 100 grams and cantaloupe has 0.21mg of iron.
potassium
Both kale and cantaloupe are high in potassium. Kale has 30% more potassium than cantaloupe - kale has 348mg of potassium per 100 grams and cantaloupe has 267mg 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 kale per 100 grams, however, kale contains more kaempferol, quercetin and isorhamnetin than cantaloupe per 100 grams.
| Cantaloupe | Kale | |
|---|---|---|
| luteolin | 0.64 mg | ~ |
| kaempferol | 0.07 mg | 46.8 mg |
| Quercetin | 0.01 mg | 22.58 mg |
| isorhamnetin | ~ | 23.6 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, both cantaloupe and kale contain significant amounts of beta-carotene.
| Cantaloupe | Kale | |
|---|---|---|
| beta-carotene | 2020 UG | 2873 UG |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 26 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than cantaloupe per 100 grams.
| Cantaloupe | Kale | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.378 G |
| Total | 0.046 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than cantaloupe per 100 grams.
| Cantaloupe | Kale | |
|---|---|---|
| linoleic acid | 0.035 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.035 G | 0.294 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 Kale (Kale, raw) .
Cantaloupe g
()
|
Daily Values (%) |
Kale g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
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% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
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 % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
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 kale or cantaloupe contain more calories in 100 grams?Kale and cantaloupe contain similar amounts of calories - kale has 35 calories in 100g and cantaloupe has 34 calories.
Does kale or cantaloupe have more carbohydrates?
By weight, kale and cantaloupe contain similar amounts of carbs - kale has 4.4g of carbs for 100g and cantaloupe has 8.2g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in cantaloupe comprise of 90% sugar and 10% dietary fiber.
Does kale or cantaloupe contain more calcium?
Kale is a rich source of calcium and it has 27 times more calcium than cantaloupe - kale has 254mg of calcium in 100 grams and cantaloupe has 9mg of calcium.
Does kale or cantaloupe contain more potassium?
Both kale and cantaloupe are high in potassium. Kale has 30% more potassium than cantaloupe - kale has 348mg of potassium in 100 grams and cantaloupe has 267mg of potassium.