Cantaloupe vs. Raisins
Nutrition comparison of Cantaloupe and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and raisins:
- Both raisins and cantaloupe are high in potassium.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
- Raisin has more thiamin, riboflavin and Vitamin B6, however, cantaloupe contains more folate.
- Raisin is a great source of iron.
- Raisin is an excellent source of dietary fiber.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and cantaloupe has 89% less calories than raisin - raisin has 296 calories per 100 grams and cantaloupe has 34 calories.
For macronutrient ratios, cantaloupe is heavier in protein, lighter in carbs and similar to raisins for fat. Cantaloupe has a macronutrient ratio of 9:87:4 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Raisins | |
|---|---|---|
| Protein | 9% | 3% |
| Carbohydrates | 87% | 95% |
| Fat | 4% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and cantaloupe has 90% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and cantaloupe has 8.2g of carbohydrates.
dietary fiber
Raisin is an excellent source of dietary fiber and it has 656% more dietary fiber than cantaloupe - raisin has 6.8g of dietary fiber per 100 grams and cantaloupe has 0.9g of dietary fiber.
sugar
Raisin has less sugar than cantaloupe - cantaloupe has 7.9g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisin has 200% more protein than cantaloupe - raisin has 2.5g of protein per 100 grams and cantaloupe has 0.84g of protein.
Fat
saturated fat
Both raisins and cantaloupe are low in saturated fat - raisin has 0.18g 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 580% more Vitamin C than raisin - raisin has 5.4mg of Vitamin C per 100 grams and cantaloupe has 36.7mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has more Vitamin A than raisin - cantaloupe has 169ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Cantaloupe and raisins contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Cantaloupe and raisins contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more thiamin, riboflavin and Vitamin B6, however, cantaloupe contains more folate. Both cantaloupe and raisins contain significant amounts of niacin and pantothenic acid.
| Cantaloupe | Raisins | |
|---|---|---|
| Thiamin | 0.041 MG | 0.112 MG |
| Riboflavin | 0.019 MG | 0.182 MG |
| Niacin | 0.734 MG | 1.114 MG |
| Pantothenic acid | 0.105 MG | 0.045 MG |
| Vitamin B6 | 0.072 MG | 0.188 MG |
| Folate | 21 UG | 3 UG |
Minerals
calcium
Raisin has 211% more calcium than cantaloupe - raisin has 28mg of calcium per 100 grams and cantaloupe has 9mg of calcium.
iron
Raisin is a great source of iron and it has 11 times more iron than cantaloupe - raisin has 2.6mg of iron per 100 grams and cantaloupe has 0.21mg of iron.
potassium
Both raisins and cantaloupe are high in potassium. Raisin has 209% more potassium than cantaloupe - raisin has 825mg of potassium per 100 grams and cantaloupe has 267mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cantaloupe and raisins contain significant amounts of alpha linoleic acid (ALA).
| Cantaloupe | Raisins | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.037 G |
| Total | 0.046 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, raisin has more linoleic acid than cantaloupe per 100 grams.
| Cantaloupe | Raisins | |
|---|---|---|
| linoleic acid | 0.035 G | 0.122 G |
| Total | 0.035 G | 0.122 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 Raisins (Raisins, seeded) .
Cantaloupe g
()
|
Daily Values (%) |
Raisins 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 raisins or cantaloupe contain more calories in 100 grams?Raisin is high in calories and cantaloupe has 90% less calories than raisin - raisin has 296 calories in 100g and cantaloupe has 34 calories.
Does raisins or cantaloupe have more carbohydrates?
By weight, raisin is high in carbohydrates and cantaloupe has 90% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and cantaloupe has 8.2g of carbohydrates.
Does raisins or cantaloupe contain more potassium?
Both raisins and cantaloupe are high in potassium. Raisin has 210% more potassium than cantaloupe - raisin has 825mg of potassium in 100 grams and cantaloupe has 267mg of potassium.