Cantaloupe vs. Strawberries
Nutrition comparison of Cantaloupe and Strawberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
strawberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and strawberries:
- Both strawberries and cantaloupe are high in Vitamin C.
- Cantaloupe is a great source of potassium.
- Cantaloupe is an excellent source of Vitamin A.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberries and cantaloupe contain similar amounts of calories - strawberry has 32 calories per 100 grams and cantaloupe has 34 calories.
For macronutrient ratios, cantaloupe is similar to strawberries for protein, carbs and fat. Cantaloupe has a macronutrient ratio of 9:86:5 and for strawberries, 8:86:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Strawberries | |
|---|---|---|
| Protein | 9% | 8% |
| Carbohydrates | 86% | 86% |
| Fat | 5% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberries and cantaloupe contain similar amounts of carbs - strawberry has 7.7g of total carbs per 100 grams and cantaloupe has 8.2g of carbohydrates.
The carbs in strawberries are made of 71% sugar, 29% dietary fiber and 1% starch, whereas the carbs in cantaloupe comprise of 89% sugar and 10% dietary fiber.
dietary fiber
Strawberry has 122% more dietary fiber than cantaloupe - strawberry has 2g of dietary fiber per 100 grams and cantaloupe has 0.9g of dietary fiber.
sugar
Strawberries and cantaloupe contain similar amounts of sugar - strawberry has 4.9g of sugar per 100 grams and cantaloupe has 7.9g of sugar.
Protein
protein
Strawberries and cantaloupe contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and cantaloupe has 0.84g of protein.
Fat
saturated fat
Both strawberries and cantaloupe are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and cantaloupe has 0.05g of saturated fat.
Vitamins
Vitamin C
Both strawberries and cantaloupe are high in Vitamin C. Strawberry has 60% more Vitamin C than cantaloupe - strawberry has 58.8mg 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 168 times more Vitamin A than strawberry - strawberry has 1ug of Vitamin A per 100 grams and cantaloupe has 169ug of Vitamin A.
Vitamin E
Strawberries and cantaloupe contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and cantaloupe has 0.05mg of Vitamin E.
Vitamin K
Strawberries and cantaloupe contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and cantaloupe has 2.5ug of Vitamin K.
The B Vitamins
Both cantaloupe and strawberries contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cantaloupe | Strawberries | |
|---|---|---|
| Thiamin | 0.041 MG | 0.024 MG |
| Riboflavin | 0.019 MG | 0.022 MG |
| Niacin | 0.734 MG | 0.386 MG |
| Pantothenic acid | 0.105 MG | 0.125 MG |
| Vitamin B6 | 0.072 MG | 0.047 MG |
| Folate | 21 UG | 24 UG |
Minerals
calcium
Strawberries and cantaloupe contain similar amounts of calcium - strawberry has 16mg of calcium per 100 grams and cantaloupe has 9mg of calcium.
iron
Strawberries and cantaloupe contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and cantaloupe has 0.21mg of iron.
potassium
Cantaloupe is a great source of potassium and it has 75% more potassium than strawberry - strawberry has 153mg of potassium per 100 grams and cantaloupe has 267mg 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 strawberry per 100 grams, however, strawberry contains more kaempferol and quercetin than cantaloupe per 100 grams.
| Cantaloupe | Strawberries | |
|---|---|---|
| luteolin | 0.64 mg | ~ |
| kaempferol | 0.07 mg | 0.5 mg |
| Quercetin | 0.01 mg | 1.11 mg |
| myricetin | ~ | 0.04 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 strawberries contain significant amounts of lutein + zeaxanthin.
| Cantaloupe | Strawberries | |
|---|---|---|
| beta-carotene | 2020 UG | 7 UG |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 26 UG | 26 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cantaloupe and strawberries contain significant amounts of alpha linoleic acid (ALA).
| Cantaloupe | Strawberries | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.065 G |
| Total | 0.046 G | 0.065 G |
omega 6s
Comparing omega-6 fatty acids, strawberry has more linoleic acid than cantaloupe per 100 grams.
| Cantaloupe | Strawberries | |
|---|---|---|
| linoleic acid | 0.035 G | 0.09 G |
| Total | 0.035 G | 0.09 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 Strawberries (Strawberries, raw) .
Cantaloupe g
()
|
Daily Values (%) |
Strawberries 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 strawberries or cantaloupe contain more calories in 100 grams?Strawberries and cantaloupe contain similar amounts of calories - strawberry has 32 calories in 100g and cantaloupe has 34 calories.
Does strawberries or cantaloupe have more carbohydrates?
By weight, strawberries and cantaloupe contain similar amounts of carbs - strawberry has 7.7g of carbs for 100g and cantaloupe has 8.2g of carbohydrates. the carbs in strawberries are made of 70% sugar, 30% dietary fiber and 0% starch, whereas the carbs in cantaloupe comprise of 90% sugar and 10% dietary fiber.