Oatmeal vs. Cantaloupe
Nutrition comparison of Oatmeal and Cantaloupe
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
cantaloupe
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and cantaloupe:
- Both cantaloupe and oatmeal are high in potassium.
- Cantaloupe has 20.7 times less saturated fat than oatmeal.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
- Oatmeal has 6.8 times less sugar than cantaloupe.
- Oatmeal has more thiamin and riboflavin, however, cantaloupe contains more pantothenic acid.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Cantaloupe (Melons, cantaloupe, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and cantaloupe has 91% less calories than oatmeal - cantaloupe has 34 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, lighter in carbs and heavier in fat compared to cantaloupe per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for cantaloupe, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Cantaloupe | |
|---|---|---|
| Protein | 17% | 9% |
| Carbohydrates | 69% | 87% |
| Fat | 15% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and cantaloupe has 88% less carbohydrates than oatmeal - cantaloupe has 8.2g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has 989% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Oatmeal has 6.8 times less sugar than cantaloupe - cantaloupe has 7.9g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 18 times more protein than cantaloupe - cantaloupe has 0.84g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Cantaloupe has 20.7 times less saturated fat than oatmeal - cantaloupe has 0.05g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has more Vitamin C than oatmeal - cantaloupe has 36.7mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has more Vitamin A than oatmeal - cantaloupe has 169ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Cantaloupe and oatmeal contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Cantaloupe and oatmeal contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin and riboflavin, however, cantaloupe contains more pantothenic acid. Both oatmeal and cantaloupe contain significant amounts of niacin, Vitamin B6 and folate.
| Oatmeal | Cantaloupe | |
|---|---|---|
| Thiamin | 0.73 MG | 0.041 MG |
| Riboflavin | 0.14 MG | 0.019 MG |
| Niacin | 0.78 MG | 0.734 MG |
| Pantothenic acid | ~ | 0.105 MG |
| Vitamin B6 | 0.12 MG | 0.072 MG |
| Folate | 32 UG | 21 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 478% more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 19 times more iron than cantaloupe - cantaloupe has 0.21mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both cantaloupe and oatmeal are high in potassium. Oatmeal has 31% more potassium than cantaloupe - cantaloupe has 267mg of potassium per 100 grams and oatmeal has 350mg of potassium.
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Oatmeal or Cantaloupe .
Note: The specific food items compared are: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Cantaloupe (Melons, cantaloupe, raw) .
Oatmeal 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 oatmeal contain more calories in 100 grams?Oatmeal is high in calories and cantaloupe has 90% less calories than oatmeal - cantaloupe has 34 calories in 100g and oatmeal has 367 calories.
Does cantaloupe or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and cantaloupe has 90% fewer carbohydrates than oatmeal - cantaloupe has 8.2g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does cantaloupe or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 19 times more iron than cantaloupe - cantaloupe has 0.21mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does cantaloupe or oatmeal contain more potassium?
Both cantaloupe and oatmeal are high in potassium. Oatmeal has 30% more potassium than cantaloupe - cantaloupe has 267mg of potassium in 100 grams and oatmeal has 350mg of potassium.