Cantaloupe vs. Pineapple
Nutrition comparison of Cantaloupe and Pineapple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
pineapple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and pineapple:
- Both cantaloupe and pineapple are high in Vitamin C.
- Cantaloupe is a great source of potassium.
- Cantaloupe is an excellent source of Vitamin A.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Pineapple (Pineapple, raw, all varieties) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe and pineapple contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and pineapple has 50 calories.
For macronutrient ratios, cantaloupe is heavier in protein, lighter in carbs and similar to pineapple for fat. Cantaloupe has a macronutrient ratio of 9:87:4 and for pineapple, 4:94:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Pineapple | |
|---|---|---|
| Protein | 9% | 4% |
| Carbohydrates | 87% | 94% |
| Fat | 4% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and pineapple contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and pineapple has 13.1g of carbohydrates.
dietary fiber
Pineapple has 56% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and pineapple has 1.4g of dietary fiber.
sugar
Cantaloupe and pineapple contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and pineapple has 9.9g of sugar.
Protein
protein
Cantaloupe and pineapple contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and pineapple has 0.54g of protein.
Fat
saturated fat
Both cantaloupe and pineapple are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and pineapple has 0.01g of saturated fat.
Vitamins
Vitamin C
Both cantaloupe and pineapple are high in Vitamin C. Pineapple has 30% more Vitamin C than cantaloupe - cantaloupe has 36.7mg of Vitamin C per 100 grams and pineapple has 47.8mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 55 times more Vitamin A than pineapple - cantaloupe has 169ug of Vitamin A per 100 grams and pineapple has 3ug of Vitamin A.
Vitamin E
Cantaloupe and pineapple contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and pineapple has 0.02mg of Vitamin E.
Vitamin K
Cantaloupe and pineapple contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and pineapple has 0.7ug of Vitamin K.
The B Vitamins
Both cantaloupe and pineapple contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cantaloupe | Pineapple | |
|---|---|---|
| Thiamin | 0.041 MG | 0.079 MG |
| Riboflavin | 0.019 MG | 0.032 MG |
| Niacin | 0.734 MG | 0.5 MG |
| Pantothenic acid | 0.105 MG | 0.213 MG |
| Vitamin B6 | 0.072 MG | 0.112 MG |
| Folate | 21 UG | 18 UG |
Minerals
calcium
Cantaloupe and pineapple contain similar amounts of calcium - cantaloupe has 9mg of calcium per 100 grams and pineapple has 13mg of calcium.
iron
Cantaloupe and pineapple contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and pineapple has 0.29mg of iron.
potassium
Cantaloupe is a great source of potassium and it has 145% more potassium than pineapple - cantaloupe has 267mg of potassium per 100 grams and pineapple has 109mg 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, both cantaloupe and pineapple contain small amounts of quercetin.
| Cantaloupe | Pineapple | |
|---|---|---|
| luteolin | 0.64 mg | 0.01 mg |
| kaempferol | 0.07 mg | ~ |
| Quercetin | 0.01 mg | 0.14 mg |
| myricetin | ~ | 0.01 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 | Pineapple | |
|---|---|---|
| beta-carotene | 2020 UG | 35 UG |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 26 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cantaloupe has more alpha linoleic acid (ALA) than pineapple per 100 grams.
| Cantaloupe | Pineapple | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.017 G |
| Total | 0.046 G | 0.017 G |
omega 6s
Comparing omega-6 fatty acids, both cantaloupe and pineapple contain small amounts of linoleic acid.
| Cantaloupe | Pineapple | |
|---|---|---|
| linoleic acid | 0.035 G | 0.023 G |
| Total | 0.035 G | 0.023 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 Pineapple (Pineapple, raw, all varieties) .
Cantaloupe g
()
|
Daily Values (%) |
Pineapple 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 pineapple contain more calories in 100 grams?Cantaloupe and pineapple contain similar amounts of calories - cantaloupe has 34 calories in 100g and pineapple has 50 calories.
Does cantaloupe or pineapple have more carbohydrates?
By weight, cantaloupe and pineapple contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and pineapple has 13.1g of carbohydrates.