Cantaloupe vs. Pistachio
Nutrition comparison of Cantaloupe and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and pistachio:
- Both cantaloupe and pistachio are high in potassium.
- Cantaloupe has 71% less carbohydrates than pistachio.
- Cantaloupe has more beta-carotene than pistachio, however, pistachio contains more lutein + zeaxanthin than cantaloupe.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
- Pistachio has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Pistachio is an excellent source of calcium, dietary fiber, iron and protein.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pistachio is high in calories and cantaloupe has 94% less calories than pistachio - cantaloupe has 34 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, cantaloupe is lighter in protein, much heavier in carbs and much lighter in fat compared to pistachio per calorie. Cantaloupe has a macronutrient ratio of 9:87:4 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Pistachio | |
|---|---|---|
| Protein | 9% | 14% |
| Carbohydrates | 87% | 19% |
| Fat | 4% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe has 71% less carbohydrates than pistachio - cantaloupe has 8.2g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Pistachio is an excellent source of dietary fiber and it has 10 times more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Cantaloupe and pistachio contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and pistachio has 7.7g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 24 times more protein than cantaloupe - cantaloupe has 0.84g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and cantaloupe has 99% less saturated fat than pistachio - cantaloupe has 0.05g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has 11 times more Vitamin C than pistachio - cantaloupe has 36.7mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 12 times more Vitamin A than pistachio - cantaloupe has 169ug of Vitamin A per 100 grams and pistachio has 13ug of Vitamin A.
Vitamin E
Pistachio has 42 times more Vitamin E than cantaloupe - cantaloupe has 0.05mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.
Vitamin K
Cantaloupe and pistachio contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both cantaloupe and pistachio contain significant amounts of niacin.
| Cantaloupe | Pistachio | |
|---|---|---|
| Thiamin | 0.041 MG | 0.695 MG |
| Riboflavin | 0.019 MG | 0.234 MG |
| Niacin | 0.734 MG | 1.373 MG |
| Pantothenic acid | 0.105 MG | 0.513 MG |
| Vitamin B6 | 0.072 MG | 1.122 MG |
| Folate | 21 UG | 51 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 10 times more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Pistachio is an excellent source of iron and it has 18 times more iron than cantaloupe - cantaloupe has 0.21mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Both cantaloupe and pistachio are high in potassium. Pistachio has 277% more potassium than cantaloupe - cantaloupe has 267mg of potassium per 100 grams and pistachio has 1007mg of potassium.
Antioxidants and Phytonutrients
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 pistachio per 100 grams, however, pistachio contains more lutein + zeaxanthin than cantaloupe per 100 grams.
| Cantaloupe | Pistachio | |
|---|---|---|
| beta-carotene | 2020 UG | 159 UG |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 26 UG | 1160 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than cantaloupe per 100 grams.
| Cantaloupe | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.212 G |
| Total | 0.046 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than cantaloupe per 100 grams.
| Cantaloupe | Pistachio | |
|---|---|---|
| linoleic acid | 0.035 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.035 G | 13.13 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 Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .
Cantaloupe g
()
|
Daily Values (%) |
Pistachio 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 pistachio contain more calories in 100 grams?Pistachio is high in calories and cantaloupe has 90% less calories than pistachio - cantaloupe has 34 calories in 100g and pistachio has 572 calories.
Does cantaloupe or pistachio have more carbohydrates?
By weight, cantaloupe has 70% fewer carbohydrates than pistachio - cantaloupe has 8.2g of carbs for 100g and pistachio has 28.3g of carbohydrates.
Does cantaloupe or pistachio contain more calcium?
Pistachio is a rich source of calcium and it has 10 times more calcium than cantaloupe - cantaloupe has 9mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does cantaloupe or pistachio contain more iron?
Pistachio is an abundant source of iron and it has 18 times more iron than cantaloupe - cantaloupe has 0.21mg of iron in 100 grams and pistachio has 4mg of iron.
Does cantaloupe or pistachio contain more potassium?
Both cantaloupe and pistachio are high in potassium. Pistachio has 280% more potassium than cantaloupe - cantaloupe has 267mg of potassium in 100 grams and pistachio has 1007mg of potassium.