Cantaloupe vs. Broccoli
Nutrition comparison of Cantaloupe and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and broccoli:
- Both cantaloupe and broccoli are high in Vitamin C and potassium.
- Broccoli has 3.6 times less sugar than cantaloupe.
- Broccoli has more riboflavin, pantothenic acid, Vitamin B6 and folate.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Cantaloupe has more beta-carotene than broccoli, however, broccoli contains more lutein + zeaxanthin than cantaloupe.
- Cantaloupe is an excellent source of Vitamin A.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe and broccoli contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, cantaloupe is lighter in protein, much heavier in carbs and similar to broccoli for fat. Cantaloupe has a macronutrient ratio of 9:86:5 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Broccoli | |
|---|---|---|
| Protein | 9% | 28% |
| Carbohydrates | 86% | 65% |
| Fat | 5% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and broccoli contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 189% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Broccoli has 3.6 times less sugar than cantaloupe - cantaloupe has 7.9g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Broccoli has 236% more protein than cantaloupe - cantaloupe has 0.84g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both cantaloupe and broccoli are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Both cantaloupe and broccoli are high in Vitamin C. Broccoli has 143% more Vitamin C than cantaloupe - cantaloupe has 36.7mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 445% more Vitamin A than broccoli - cantaloupe has 169ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Cantaloupe and broccoli contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 39 times more Vitamin K than cantaloupe - cantaloupe has 2.5ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more riboflavin, pantothenic acid, Vitamin B6 and folate. Both cantaloupe and broccoli contain significant amounts of thiamin and niacin.
| Cantaloupe | Broccoli | |
|---|---|---|
| Thiamin | 0.041 MG | 0.071 MG |
| Riboflavin | 0.019 MG | 0.117 MG |
| Niacin | 0.734 MG | 0.639 MG |
| Pantothenic acid | 0.105 MG | 0.573 MG |
| Vitamin B6 | 0.072 MG | 0.175 MG |
| Folate | 21 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 422% more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Broccoli has 248% more iron than cantaloupe - cantaloupe has 0.21mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both cantaloupe and broccoli are high in potassium. Broccoli has 18% more potassium than cantaloupe - cantaloupe has 267mg of potassium per 100 grams and broccoli has 316mg 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 broccoli contain significant amounts of luteolin.
| Cantaloupe | Broccoli | |
|---|---|---|
| luteolin | 0.64 mg | 0.8 mg |
| kaempferol | 0.07 mg | 7.84 mg |
| Quercetin | 0.01 mg | 3.26 mg |
| myricetin | ~ | 0.06 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 broccoli per 100 grams, however, broccoli contains more lutein + zeaxanthin than cantaloupe per 100 grams. Both cantaloupe and broccoli contain significant amounts of alpha-carotene.
| Cantaloupe | Broccoli | |
|---|---|---|
| beta-carotene | 2020 UG | 361 UG |
| alpha-carotene | 16 UG | 25 UG |
| lutein + zeaxanthin | 26 UG | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cantaloupe has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Cantaloupe | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.0215 G |
| Total | 0.046 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both cantaloupe and broccoli contain small amounts of linoleic acid.
| Cantaloupe | Broccoli | |
|---|---|---|
| linoleic acid | 0.035 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.035 G | 0.055 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 Broccoli (Broccoli, raw) .
Cantaloupe g
()
|
Daily Values (%) |
Broccoli 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 broccoli contain more calories in 100 grams?Cantaloupe and broccoli contain similar amounts of calories - cantaloupe has 34 calories in 100g and broccoli has 34 calories.
Does cantaloupe or broccoli have more carbohydrates?
By weight, cantaloupe and broccoli contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does cantaloupe or broccoli contain more potassium?
Both cantaloupe and broccoli are high in potassium. Broccoli has 20% more potassium than cantaloupe - cantaloupe has 267mg of potassium in 100 grams and broccoli has 316mg of potassium.