Cantaloupe vs. Red Bell Pepper
Nutrition comparison of Cantaloupe and Red Bell Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and red bell pepper:
- Both cantaloupe and red bell pepper are high in Vitamin A, Vitamin C and potassium.
- Red bell pepper has more riboflavin, pantothenic acid, Vitamin B6 and folate.
- Red bell pepper is a great source of dietary fiber.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe and red bell pepper contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and red bell pepper has 26 calories.
For macronutrient ratios, cantaloupe is lighter in protein, heavier in carbs and lighter in fat compared to red bell pepper per calorie. Cantaloupe has a macronutrient ratio of 9:87:4 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Red Bell Pepper | |
|---|---|---|
| Protein | 9% | 13% |
| Carbohydrates | 87% | 79% |
| Fat | 4% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and red bell pepper contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.
The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in red bell pepper comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Red bell pepper is a great source of dietary fiber and it has 133% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.
sugar
Cantaloupe and red bell pepper contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and red bell pepper has 4.2g of sugar.
Protein
protein
Cantaloupe and red bell pepper contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and red bell pepper has 0.99g of protein.
Fat
saturated fat
Both cantaloupe and red bell pepper are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and red bell pepper has 0.06g of saturated fat.
Vitamins
Vitamin C
Both cantaloupe and red bell pepper are high in Vitamin C. Red bell pepper has 248% more Vitamin C than cantaloupe - cantaloupe has 36.7mg of Vitamin C per 100 grams and red bell pepper has 127.7mg of Vitamin C.
Vitamin A
Both cantaloupe and red bell pepper are high in Vitamin A. Cantaloupe has a little more Vitamin A (8%) than red bell pepper by weight - cantaloupe has 169ug of Vitamin A per 100 grams and red bell pepper has 157ug of Vitamin A.
Vitamin E
Red bell pepper has 30 times more Vitamin E than cantaloupe - cantaloupe has 0.05mg of Vitamin E per 100 grams and red bell pepper has 1.6mg of Vitamin E.
Vitamin K
Cantaloupe and red bell pepper contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and red bell pepper has 4.9ug of Vitamin K.
The B Vitamins
Red bell pepper has more riboflavin, pantothenic acid, Vitamin B6 and folate. Both cantaloupe and red bell pepper contain significant amounts of thiamin and niacin.
| Cantaloupe | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.041 MG | 0.054 MG |
| Riboflavin | 0.019 MG | 0.085 MG |
| Niacin | 0.734 MG | 0.979 MG |
| Pantothenic acid | 0.105 MG | 0.317 MG |
| Vitamin B6 | 0.072 MG | 0.291 MG |
| Folate | 21 UG | 46 UG |
Minerals
calcium
Cantaloupe and red bell pepper contain similar amounts of calcium - cantaloupe has 9mg of calcium per 100 grams and red bell pepper has 7mg of calcium.
iron
Cantaloupe and red bell pepper contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and red bell pepper has 0.43mg of iron.
potassium
Both cantaloupe and red bell pepper are high in potassium. Cantaloupe has 27% more potassium than red bell pepper - cantaloupe has 267mg of potassium per 100 grams and red bell pepper has 211mg 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, both cantaloupe and red bell pepper contain significant amounts of luteolin.
| Cantaloupe | Red Bell Pepper | |
|---|---|---|
| luteolin | 0.64 mg | 0.61 mg |
| kaempferol | 0.07 mg | 0.02 mg |
| Quercetin | 0.01 mg | 0.23 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, both cantaloupe and red bell pepper contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Cantaloupe | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 2020 UG | 1624 UG |
| alpha-carotene | 16 UG | 20 UG |
| lutein + zeaxanthin | 26 UG | 51 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cantaloupe and red bell pepper contain significant amounts of alpha linoleic acid (ALA).
| Cantaloupe | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.056 G |
| Total | 0.046 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, red bell pepper has more linoleic acid than cantaloupe per 100 grams.
| Cantaloupe | Red Bell Pepper | |
|---|---|---|
| linoleic acid | 0.035 G | 0.1 G |
| Total | 0.035 G | 0.1 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 Red Bell Pepper (Peppers, sweet, red, raw) .
Cantaloupe g
()
|
Daily Values (%) |
Red Bell Pepper g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cantaloupe or red bell pepper contain more calories in 100 grams?Cantaloupe and red bell pepper contain similar amounts of calories - cantaloupe has 34 calories in 100g and red bell pepper has 26 calories.
Does cantaloupe or red bell pepper have more carbohydrates?
By weight, cantaloupe and red bell pepper contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and red bell pepper has 6g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in red bell pepper comprise of 70% sugar and 30% dietary fiber.
Does cantaloupe or red bell pepper contain more potassium?
Both cantaloupe and red bell pepper are high in potassium. Cantaloupe has 30% more potassium than red bell pepper - cantaloupe has 267mg of potassium in 100 grams and red bell pepper has 211mg of potassium.