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.
Detailed nutritional comparison of cantaloupe and plums is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cantaloupe src
Image of Plums src

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 similar to plums for protein, carbs and fat. Cantaloupe has a macronutrient ratio of 9:87:5 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cantaloupe Plums
Protein 9% 6%
Carbohydrates 87% 89%
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 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 Cantaloupe or Plums .

Note: The specific food items compared are: Cantaloupe (Melons, cantaloupe, raw) and Plums (Plums, raw) .

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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.