Blueberry vs. Cantaloupe

Nutrition comparison of Blueberry and Cantaloupe


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of blueberry versus cantaloupe (100g each) below using 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Blueberry source
Image of Cantaloupe source

Calories and Carbs

calories

Cantaloupe has less calories than blueberry - cantaloupe has 34kcal of calories per 100 grams and blueberry has 57kcal of calories.

dietary fiber

Blueberry is a great source of dietary fiber and it has more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.

sugar

Cantaloupe and blueberry contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and blueberry has 10g of sugar.

Protein

protein

Cantaloupe and blueberry contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and blueberry has 0.74g of protein.

Fat

saturated fat

Both cantaloupe and blueberry are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.

Vitamins

Vitamin C

Cantaloupe is a excellent source of Vitamin C and it has more Vitamin C than blueberry - cantaloupe has 36.7mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.

Vitamin A

Cantaloupe is a excellent source of Vitamin A and it has more Vitamin A than blueberry - cantaloupe has 169ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.

Vitamin E

Cantaloupe and blueberry contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.

The B Vitamins

Cantaloupe has more folate. Both blueberry and cantaloupe contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and vitamin b6.

Blueberry Cantaloupe
Thiamin 0.037 MG 0.041 MG
Riboflavin 0.041 MG 0.019 MG
Niacin 0.418 MG 0.734 MG
Pantothenic acid 0.124 MG 0.105 MG
Vitamin B6 0.052 MG 0.072 MG
Folate 6 UG 21 UG

Minerals

calcium

Cantaloupe and blueberry contain similar amounts of calcium - cantaloupe has 9mg of calcium per 100 grams and blueberry has 6mg of calcium.

iron

Cantaloupe and blueberry contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and blueberry has 0.28mg of iron.

potassium

Cantaloupe is a great source of potassium and it has more potassium than blueberry - cantaloupe has 267mg of potassium per 100 grams and blueberry has 77mg 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 blueberry per 100 grams, however, blueberry contains more kaempferol, myricetin and quercetin than cantaloupe per 100 grams.

Blueberry Cantaloupe
luteolin 0.2 mg 0.64 mg
kaempferol 1.66 mg 0.07 mg
myricetin 1.3 mg ~
Quercetin 7.67 mg 0.01 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, Cantaloupe has more beta-carotene than blueberry per 100 grams, however, blueberry contains more lutein + zeaxanthin than cantaloupe per 100 grams.

Blueberry Cantaloupe
beta-carotene 32 UG 2020 UG
lutein + zeaxanthin 80 UG 26 UG
alpha-carotene ~ 16 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both blueberry and cantaloupe contain significant amounts of alpha linoleic acid (ALA).

Blueberry Cantaloupe
alpha linoleic acid 0.058 G 0.046 G
Total 0.058 G 0.046 G

omega 6s

Comparing omega-6 fatty acids, blueberry has more linoleic acid than cantaloupe per 100 grams.

Blueberry Cantaloupe
linoleic acid 0.088 G 0.035 G
Total 0.088 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: Blueberry (Blueberries, raw) and Cantaloupe (Melons, cantaloupe, raw) .

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Blueberry
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