Cantaloupe vs. Walnut
Nutrition comparison of Cantaloupe and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and walnut:
- Both cantaloupe and walnut are high in potassium.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
- Walnut has 67% less sugar than cantaloupe.
- Walnut has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium, dietary fiber and protein.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and cantaloupe has 95% less calories than walnut - cantaloupe has 34 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, cantaloupe is much heavier in carbs, much lighter in fat and similar to walnut for protein. Cantaloupe has a macronutrient ratio of 9:87:4 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Walnut | |
|---|---|---|
| Protein | 9% | 9% |
| Carbohydrates | 87% | 8% |
| Fat | 4% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and walnut contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has 644% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Walnut has 67% less sugar than cantaloupe - cantaloupe has 7.9g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 17 times more protein than cantaloupe - cantaloupe has 0.84g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and cantaloupe has 99% less saturated fat than walnut - cantaloupe has 0.05g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has 27 times more Vitamin C than walnut - cantaloupe has 36.7mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 168 times more Vitamin A than walnut - cantaloupe has 169ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Cantaloupe and walnut contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Cantaloupe and walnut contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both cantaloupe and walnut contain significant amounts of niacin.
| Cantaloupe | Walnut | |
|---|---|---|
| Thiamin | 0.041 MG | 0.341 MG |
| Riboflavin | 0.019 MG | 0.15 MG |
| Niacin | 0.734 MG | 1.125 MG |
| Pantothenic acid | 0.105 MG | 0.57 MG |
| Vitamin B6 | 0.072 MG | 0.537 MG |
| Folate | 21 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 989% more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 12 times more iron than cantaloupe - cantaloupe has 0.21mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both cantaloupe and walnut are high in potassium. Walnut has 65% more potassium than cantaloupe - cantaloupe has 267mg of potassium per 100 grams and walnut has 441mg 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 | Walnut | |
|---|---|---|
| beta-carotene | 2020 UG | 12 UG |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 26 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than cantaloupe per 100 grams.
| Cantaloupe | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 9.08 G |
| Total | 0.046 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than cantaloupe per 100 grams.
| Cantaloupe | Walnut | |
|---|---|---|
| linoleic acid | 0.035 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.035 G | 38.156 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 Walnut (Nuts, walnuts, english) .
Cantaloupe g
()
|
Daily Values (%) |
Walnut 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 cantaloupe or walnut contain more calories in 100 grams?Walnut is high in calories and cantaloupe has 100% less calories than walnut - cantaloupe has 34 calories in 100g and walnut has 654 calories.
Does cantaloupe or walnut have more carbohydrates?
By weight, cantaloupe and walnut contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does cantaloupe or walnut contain more calcium?
Walnut is a rich source of calcium and it has 990% more calcium than cantaloupe - cantaloupe has 9mg of calcium in 100 grams and walnut has 98mg of calcium.
Does cantaloupe or walnut contain more potassium?
Both cantaloupe and walnut are high in potassium. Walnut has 70% more potassium than cantaloupe - cantaloupe has 267mg of potassium in 100 grams and walnut has 441mg of potassium.