Cantaloupe vs. Plums
Nutrition comparison of Cantaloupe and Plums
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
plums
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and plums:
- Cantaloupe has more Vitamin B6 and folate.
- Cantaloupe has more beta-carotene than plum, however, plum contains more lutein + zeaxanthin than cantaloupe.
- 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 Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe and plums contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and plum has 46 calories.
For macronutrient ratios, cantaloupe is lighter in carbs and similar to plums for protein and fat. Cantaloupe has a macronutrient ratio of 9:86:5 and for plums, 6:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Plums | |
|---|---|---|
| Protein | 9% | 6% |
| Carbohydrates | 86% | 90% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and plums contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and plum has 11.4g of carbohydrates.
The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in plums comprise of 88% sugar and 12% dietary fiber.
dietary fiber
Plum has 56% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and plum has 1.4g of dietary fiber.
sugar
Cantaloupe and plums contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and plum has 9.9g of sugar.
Protein
protein
Cantaloupe and plums contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and plum has 0.7g of protein.
Fat
saturated fat
Both cantaloupe and plums are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and plum has 0.02g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has 286% more Vitamin C than plum - cantaloupe has 36.7mg of Vitamin C per 100 grams and plum has 9.5mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 894% more Vitamin A than plum - cantaloupe has 169ug of Vitamin A per 100 grams and plum has 17ug of Vitamin A.
Vitamin E
Cantaloupe and plums contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and plum has 0.26mg of Vitamin E.
Vitamin K
Cantaloupe and plums contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and plum has 6.4ug of Vitamin K.
The B Vitamins
Cantaloupe has more Vitamin B6 and folate. Both cantaloupe and plums contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Cantaloupe | Plums | |
|---|---|---|
| Thiamin | 0.041 MG | 0.028 MG |
| Riboflavin | 0.019 MG | 0.026 MG |
| Niacin | 0.734 MG | 0.417 MG |
| Pantothenic acid | 0.105 MG | 0.135 MG |
| Vitamin B6 | 0.072 MG | 0.029 MG |
| Folate | 21 UG | 5 UG |
Minerals
calcium
Cantaloupe and plums contain similar amounts of calcium - cantaloupe has 9mg of calcium per 100 grams and plum has 6mg of calcium.
iron
Cantaloupe and plums contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and plum has 0.17mg of iron.
potassium
Cantaloupe is a great source of potassium and it has 70% more potassium than plum - cantaloupe has 267mg of potassium per 100 grams and plum has 157mg 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 plum per 100 grams, however, plum contains more quercetin than cantaloupe per 100 grams.
| Cantaloupe | Plums | |
|---|---|---|
| luteolin | 0.64 mg | ~ |
| kaempferol | 0.07 mg | ~ |
| Quercetin | 0.01 mg | 0.9 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 plum per 100 grams, however, plum contains more lutein + zeaxanthin than cantaloupe per 100 grams.
| Cantaloupe | Plums | |
|---|---|---|
| beta-carotene | 2020 UG | 190 UG |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 26 UG | 73 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cantaloupe and plums contain small amounts of linoleic acid.
| Cantaloupe | Plums | |
|---|---|---|
| linoleic acid | 0.035 G | 0.044 G |
| Total | 0.035 G | 0.044 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 Plums (Plums, raw) .
Cantaloupe g
()
|
Daily Values (%) |
Plums 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 plums contain more calories in 100 grams?Cantaloupe and plums contain similar amounts of calories - cantaloupe has 34 calories in 100g and plum has 46 calories.
Does cantaloupe or plums have more carbohydrates?
By weight, cantaloupe and plums contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and plum has 11.4g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in plums comprise of 90% sugar and 10% dietary fiber.