Quinoa vs. Cantaloupe
Nutrition comparison of Cooked Quinoa and Cantaloupe
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
cantaloupe
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and cantaloupe:
- Cantaloupe has 62% less carbohydrates than quinoa.
- Cantaloupe has more beta-carotene than quinoa, however, quinoa contains more lutein + zeaxanthin than cantaloupe.
- Cantaloupe is a great source of potassium.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
- For omega-3 fatty acids, quinoa has more dha than cantaloupe.
- Quinoa has 8 times less sugar than cantaloupe.
- Quinoa has more thiamin, riboflavin and folate, however, cantaloupe contains more pantothenic acid.
- Quinoa is a great source of dietary fiber.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Cantaloupe (Melons, cantaloupe, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Quinoa is high in calories and cantaloupe has 72% less calories than quinoa - quinoa has 120 calories per 100 grams and cantaloupe has 34 calories.
For macronutrient ratios, quinoa is heavier in protein, lighter in carbs and heavier in fat compared to cantaloupe per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for cantaloupe, 9:87:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Cantaloupe | |
|---|---|---|
| Protein | 15% | 9% |
| Carbohydrates | 71% | 87% |
| Fat | 15% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe has 62% less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and cantaloupe has 8.2g of carbohydrates.
The carbs in quinoa are made of 83% starch, 13% dietary fiber and 4% sugar, whereas the carbs in cantaloupe comprise of 89% sugar and 10% dietary fiber.
dietary fiber
Quinoa is a great source of dietary fiber and it has 211% more dietary fiber than cantaloupe - quinoa has 2.8g of dietary fiber per 100 grams and cantaloupe has 0.9g of dietary fiber.
sugar
Quinoa has 8 times less sugar than cantaloupe - quinoa has 0.87g of sugar per 100 grams and cantaloupe has 7.9g of sugar.
Protein
protein
Quinoa has 424% more protein than cantaloupe - quinoa has 4.4g of protein per 100 grams and cantaloupe has 0.84g of protein.
Fat
saturated fat
Both quinoa and cantaloupe are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and cantaloupe has 0.05g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has more Vitamin C than quinoa - cantaloupe has 36.7mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has more Vitamin A than quinoa - cantaloupe has 169ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and cantaloupe contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and cantaloupe has 0.05mg of Vitamin E.
Vitamin K
Cantaloupe and quinoa contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Quinoa has more thiamin, riboflavin and folate, however, cantaloupe contains more pantothenic acid. Both quinoa and cantaloupe contain significant amounts of niacin and Vitamin B6.
| Quinoa | Cantaloupe | |
|---|---|---|
| Thiamin | 0.107 MG | 0.041 MG |
| Riboflavin | 0.11 MG | 0.019 MG |
| Niacin | 0.412 MG | 0.734 MG |
| Pantothenic acid | ~ | 0.105 MG |
| Vitamin B6 | 0.123 MG | 0.072 MG |
| Folate | 42 UG | 21 UG |
Minerals
calcium
Quinoa and cantaloupe contain similar amounts of calcium - quinoa has 17mg of calcium per 100 grams and cantaloupe has 9mg of calcium.
iron
Quinoa has 610% more iron than cantaloupe - quinoa has 1.5mg of iron per 100 grams and cantaloupe has 0.21mg of iron.
potassium
Cantaloupe is a great source of potassium and it has 55% more potassium than quinoa - quinoa has 172mg of potassium per 100 grams and cantaloupe has 267mg 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 quinoa per 100 grams, however, quinoa contains more lutein + zeaxanthin than cantaloupe per 100 grams.
| Quinoa | Cantaloupe | |
|---|---|---|
| beta-carotene | 3 UG | 2020 UG |
| lutein + zeaxanthin | 53 UG | 26 UG |
| alpha-carotene | ~ | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more DHA than cantaloupe per 100 grams. Both quinoa and cantaloupe contain significant amounts of alpha linoleic acid (ALA).
| Quinoa | Cantaloupe | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.046 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.046 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than cantaloupe per 100 grams.
| Quinoa | Cantaloupe | |
|---|---|---|
| linoleic acid | 0.974 G | 0.035 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 G | 0.035 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: Quinoa (Quinoa, cooked) and Cantaloupe (Melons, cantaloupe, raw) .
Cooked Quinoa g
()
|
Daily Values (%) |
Cantaloupe 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 quinoa or cantaloupe contain more calories in 100 grams?Quinoa is high in calories and cantaloupe has 70% less calories than quinoa - quinoa has 120 calories in 100g and cantaloupe has 34 calories.
Does quinoa or cantaloupe have more carbohydrates?
By weight, cantaloupe has 60% fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and cantaloupe has 8.2g of carbohydrates. the carbs in quinoa are made of 80% starch, 10% dietary fiber and 0% sugar, whereas the carbs in cantaloupe comprise of 90% sugar and 10% dietary fiber.