Cantaloupe vs. Onion
Nutrition comparison of Cantaloupe and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and onion:
- Cantaloupe has more niacin.
- Cantaloupe is a great source of potassium.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe and onion contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and onion has 40 calories.
For macronutrient ratios, cantaloupe is similar to onion for protein, carbs and fat. Cantaloupe has a macronutrient ratio of 9:87:4 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Onion | |
|---|---|---|
| Protein | 9% | 11% |
| Carbohydrates | 87% | 87% |
| Fat | 4% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and onion contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and onion has 9.3g of carbohydrates.
dietary fiber
Onion has 89% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and onion has 1.7g of dietary fiber.
sugar
Cantaloupe and onion contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and onion has 4.2g of sugar.
Protein
protein
Cantaloupe and onion contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and onion has 1.1g of protein.
Fat
saturated fat
Both cantaloupe and onion are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and onion has 0.04g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has 396% more Vitamin C than onion - cantaloupe has 36.7mg of Vitamin C per 100 grams and onion has 7.4mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has more Vitamin A than onion - cantaloupe has 169ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Cantaloupe and onion contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and onion has 0.02mg of Vitamin E.
Vitamin K
Cantaloupe and onion contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and onion has 0.4ug of Vitamin K.
The B Vitamins
Cantaloupe has more niacin. Both cantaloupe and onion contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Cantaloupe | Onion | |
|---|---|---|
| Thiamin | 0.041 MG | 0.046 MG |
| Riboflavin | 0.019 MG | 0.027 MG |
| Niacin | 0.734 MG | 0.116 MG |
| Pantothenic acid | 0.105 MG | 0.123 MG |
| Vitamin B6 | 0.072 MG | 0.12 MG |
| Folate | 21 UG | 19 UG |
Minerals
calcium
Onion has 156% more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and onion has 23mg of calcium.
iron
Cantaloupe and onion contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and onion has 0.21mg of iron.
potassium
Cantaloupe is a great source of potassium and it has 83% more potassium than onion - cantaloupe has 267mg of potassium per 100 grams and onion has 146mg 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 onion per 100 grams, however, onion contains more kaempferol, quercetin and isorhamnetin than cantaloupe per 100 grams.
| Cantaloupe | Onion | |
|---|---|---|
| luteolin | 0.64 mg | 0.02 mg |
| kaempferol | 0.07 mg | 0.65 mg |
| Quercetin | 0.01 mg | 20.3 mg |
| apigenin | ~ | 0.01 mg |
| isorhamnetin | ~ | 5.01 mg |
| myricetin | ~ | 0.03 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 | Onion | |
|---|---|---|
| beta-carotene | 2020 UG | 1 UG |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 26 UG | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cantaloupe has more alpha linoleic acid (ALA) than onion per 100 grams.
| Cantaloupe | Onion | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.004 G |
| Total | 0.046 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, both cantaloupe and onion contain small amounts of linoleic acid.
| Cantaloupe | Onion | |
|---|---|---|
| linoleic acid | 0.035 G | 0.013 G |
| Total | 0.035 G | 0.013 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 Onion (Onions, raw) .
Cantaloupe g
()
|
Daily Values (%) |
Onion 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 onion contain more calories in 100 grams?Cantaloupe and onion contain similar amounts of calories - cantaloupe has 34 calories in 100g and onion has 40 calories.
Does cantaloupe or onion have more carbohydrates?
By weight, cantaloupe and onion contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and onion has 9.3g of carbohydrates.