Cantaloupe vs. Brussels Sprouts
Nutrition comparison of Cantaloupe and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and brussels sprouts:
- Both cantaloupe and brussels sprouts are high in Vitamin C and potassium.
- Brussels sprout has 72% less sugar than cantaloupe.
- Brussels sprout has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Brussels sprout is a great source of calcium.
- Brussels sprout is an excellent source of Vitamin K and dietary fiber.
- Cantaloupe has more beta-carotene than brussels sprout, however, brussels sprout contains more lutein + zeaxanthin than cantaloupe.
- Cantaloupe is an excellent source of Vitamin A.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe and brussels sprouts contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, cantaloupe is lighter in protein, heavier in carbs and similar to brussels sprouts for fat. Cantaloupe has a macronutrient ratio of 9:87:4 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Brussels Sprouts | |
|---|---|---|
| Protein | 9% | 26% |
| Carbohydrates | 87% | 68% |
| Fat | 4% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and brussels sprouts contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Brussels sprout is an excellent source of dietary fiber and it has 322% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Brussels sprout has 72% less sugar than cantaloupe - cantaloupe has 7.9g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Brussels sprout has 302% more protein than cantaloupe - cantaloupe has 0.84g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Both cantaloupe and brussels sprouts are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
Vitamins
Vitamin C
Both cantaloupe and brussels sprouts are high in Vitamin C. Brussels sprout has 132% more Vitamin C than cantaloupe - cantaloupe has 36.7mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 345% more Vitamin A than brussels sprout - cantaloupe has 169ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.
Vitamin E
Cantaloupe and brussels sprouts contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and brussels sprout has 0.88mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 69 times more Vitamin K than cantaloupe - cantaloupe has 2.5ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Brussels sprout has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both cantaloupe and brussels sprouts contain significant amounts of niacin.
| Cantaloupe | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.041 MG | 0.139 MG |
| Riboflavin | 0.019 MG | 0.09 MG |
| Niacin | 0.734 MG | 0.745 MG |
| Pantothenic acid | 0.105 MG | 0.309 MG |
| Vitamin B6 | 0.072 MG | 0.219 MG |
| Folate | 21 UG | 61 UG |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 367% more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Brussels sprout has 567% more iron than cantaloupe - cantaloupe has 0.21mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Both cantaloupe and brussels sprouts are high in potassium. Brussels sprout has 46% more potassium than cantaloupe - cantaloupe has 267mg of potassium per 100 grams and brussels sprout has 389mg 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 brussels sprouts contain significant amounts of luteolin.
| Cantaloupe | Brussels Sprouts | |
|---|---|---|
| luteolin | 0.64 mg | 0.33 mg |
| kaempferol | 0.07 mg | 0.86 mg |
| Quercetin | 0.01 mg | 1.92 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 brussels sprout per 100 grams, however, brussels sprout contains more lutein + zeaxanthin than cantaloupe per 100 grams. Both cantaloupe and brussels sprouts contain small amounts of alpha-carotene.
| Cantaloupe | Brussels Sprouts | |
|---|---|---|
| beta-carotene | 2020 UG | 450 UG |
| alpha-carotene | 16 UG | 6 UG |
| lutein + zeaxanthin | 26 UG | 1590 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brussels sprout has more alpha linoleic acid (ALA) than cantaloupe per 100 grams.
| Cantaloupe | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.099 G |
| Total | 0.046 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both cantaloupe and brussels sprouts contain small amounts of linoleic acid.
| Cantaloupe | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 0.035 G | 0.045 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.035 G | 0.046 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 Brussels Sprouts (Brussels sprouts, raw) .
Cantaloupe g
()
|
Daily Values (%) |
Brussels Sprouts g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
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% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
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% |
|
UG % | |
| MG % |
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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 brussels sprouts contain more calories in 100 grams?Cantaloupe and brussels sprouts contain similar amounts of calories - cantaloupe has 34 calories in 100g and brussels sprout has 43 calories.
Does cantaloupe or brussels sprouts have more carbohydrates?
By weight, cantaloupe and brussels sprouts contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does cantaloupe or brussels sprouts contain more potassium?
Both cantaloupe and brussels sprouts are high in potassium. Brussels sprout has 50% more potassium than cantaloupe - cantaloupe has 267mg of potassium in 100 grams and brussels sprout has 389mg of potassium.