Cantaloupe vs. Nectarine
Nutrition comparison of Cantaloupe and Nectarine
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
nectarine
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and nectarine:
- Both cantaloupe and nectarine are high in potassium.
- Cantaloupe has more Vitamin B6 and folate.
- Cantaloupe has more beta-carotene than nectarine, however, nectarine contains more lutein + zeaxanthin than cantaloupe.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Nectarine (Nectarines, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe and nectarine contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and nectarine has 44 calories.
For macronutrient ratios, cantaloupe is similar to nectarine for protein, carbs and fat. Cantaloupe has a macronutrient ratio of 9:86:5 and for nectarine, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Nectarine | |
|---|---|---|
| Protein | 9% | 9% |
| Carbohydrates | 86% | 86% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and nectarine contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and nectarine has 10.6g of carbohydrates.
The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in nectarine comprise of 82% sugar, 18% dietary fiber and 1% starch.
dietary fiber
Nectarine has 89% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and nectarine has 1.7g of dietary fiber.
sugar
Cantaloupe and nectarine contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and nectarine has 7.9g of sugar.
Protein
protein
Cantaloupe and nectarine contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and nectarine has 1.1g of protein.
Fat
saturated fat
Both cantaloupe and nectarine are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and nectarine has 0.03g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has 580% more Vitamin C than nectarine - cantaloupe has 36.7mg of Vitamin C per 100 grams and nectarine has 5.4mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 894% more Vitamin A than nectarine - cantaloupe has 169ug of Vitamin A per 100 grams and nectarine has 17ug of Vitamin A.
Vitamin E
Cantaloupe and nectarine contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and nectarine has 0.77mg of Vitamin E.
Vitamin K
Cantaloupe and nectarine contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and nectarine has 2.2ug of Vitamin K.
The B Vitamins
Cantaloupe has more Vitamin B6 and folate. Both cantaloupe and nectarine contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Cantaloupe | Nectarine | |
|---|---|---|
| Thiamin | 0.041 MG | 0.034 MG |
| Riboflavin | 0.019 MG | 0.027 MG |
| Niacin | 0.734 MG | 1.125 MG |
| Pantothenic acid | 0.105 MG | 0.185 MG |
| Vitamin B6 | 0.072 MG | 0.025 MG |
| Folate | 21 UG | 5 UG |
Minerals
calcium
Cantaloupe and nectarine contain similar amounts of calcium - cantaloupe has 9mg of calcium per 100 grams and nectarine has 6mg of calcium.
iron
Cantaloupe and nectarine contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and nectarine has 0.28mg of iron.
potassium
Both cantaloupe and nectarine are high in potassium. Cantaloupe has 33% more potassium than nectarine - cantaloupe has 267mg of potassium per 100 grams and nectarine has 201mg 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 nectarine per 100 grams, however, nectarine contains more quercetin than cantaloupe per 100 grams.
| Cantaloupe | Nectarine | |
|---|---|---|
| luteolin | 0.64 mg | ~ |
| kaempferol | 0.07 mg | ~ |
| Quercetin | 0.01 mg | 0.69 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 nectarine per 100 grams, however, nectarine contains more lutein + zeaxanthin than cantaloupe per 100 grams.
| Cantaloupe | Nectarine | |
|---|---|---|
| beta-carotene | 2020 UG | 150 UG |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 26 UG | 130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cantaloupe has more alpha linoleic acid (ALA) than nectarine per 100 grams.
| Cantaloupe | Nectarine | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.002 G |
| Total | 0.046 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, nectarine has more linoleic acid than cantaloupe per 100 grams.
| Cantaloupe | Nectarine | |
|---|---|---|
| linoleic acid | 0.035 G | 0.111 G |
| Total | 0.035 G | 0.111 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 Nectarine (Nectarines, raw) .
Cantaloupe g
()
|
Daily Values (%) |
Nectarine 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 nectarine contain more calories in 100 grams?Cantaloupe and nectarine contain similar amounts of calories - cantaloupe has 34 calories in 100g and nectarine has 44 calories.
Does cantaloupe or nectarine have more carbohydrates?
By weight, cantaloupe and nectarine contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and nectarine has 10.6g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in nectarine comprise of 80% sugar, 20% dietary fiber and 0% starch.
Does cantaloupe or nectarine contain more potassium?
Both cantaloupe and nectarine are high in potassium. Cantaloupe has 30% more potassium than nectarine - cantaloupe has 267mg of potassium in 100 grams and nectarine has 201mg of potassium.