Apricot vs. Cantaloupe

Nutrition comparison of Apricot and Cantaloupe


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

We compared the nutritional contents of apricot versus cantaloupe (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in apricot and cantaloupe:

  • Both cantaloupe and apricot are high in potassium.
  • Apricot has more pantothenic acid, however, cantaloupe contains more folate.
  • Cantaloupe is an excellent source of Vitamin A and Vitamin C.
Detailed nutritional comparison of apricot and cantaloupe is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Apricot (Apricots, raw) and Cantaloupe (Melons, cantaloupe, raw) . Have a correction or suggestions? Shoot us an email.


Image of Apricot src
Image of Cantaloupe src

Calories and Carbs

calories

Cantaloupe and apricot contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and apricot has 48 calories.

For macronutrient ratios, apricot is lighter in carbs and similar to cantaloupe for protein and fat. Apricot has a macronutrient ratio of 10:83:7 and for cantaloupe, 9:87:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apricot Cantaloupe
Protein 10% 9%
Carbohydrates 83% 87%
Fat 7% 5%
Alcohol ~ ~

carbohydrates

Cantaloupe and apricot contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and apricot has 11.1g of carbohydrates.

The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in apricot comprise of 82% sugar and 18% dietary fiber.

dietary fiber

Apricot has 122% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and apricot has 2g of dietary fiber.

sugar

Cantaloupe and apricot contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and apricot has 9.2g of sugar.

Protein

protein

Cantaloupe and apricot contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and apricot has 1.4g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Cantaloupe is an excellent source of Vitamin C and it has 267% more Vitamin C than apricot - cantaloupe has 36.7mg of Vitamin C per 100 grams and apricot has 10mg of Vitamin C.

Vitamin A

Cantaloupe is an excellent source of Vitamin A and it has 76% more Vitamin A than apricot - cantaloupe has 169ug of Vitamin A per 100 grams and apricot has 96ug of Vitamin A.

Vitamin E

Cantaloupe and apricot contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and apricot has 0.89mg of Vitamin E.

Vitamin K

Cantaloupe and apricot contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and apricot has 3.3ug of Vitamin K.

The B Vitamins

Apricot has more pantothenic acid, however, cantaloupe contains more folate. Both apricot and cantaloupe contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.

Apricot Cantaloupe
Thiamin 0.03 MG 0.041 MG
Riboflavin 0.04 MG 0.019 MG
Niacin 0.6 MG 0.734 MG
Pantothenic acid 0.24 MG 0.105 MG
Vitamin B6 0.054 MG 0.072 MG
Folate 9 UG 21 UG

Minerals

calcium

Cantaloupe and apricot contain similar amounts of calcium - cantaloupe has 9mg of calcium per 100 grams and apricot has 13mg of calcium.

iron

Cantaloupe and apricot contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and apricot has 0.39mg of iron.

potassium

Both cantaloupe and apricot are high in potassium. Cantaloupe is very similar to apricot for potassium - cantaloupe has 267mg of potassium per 100 grams and apricot has 259mg 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, apricot has more kaempferol and quercetin than cantaloupe per 100 grams, however, cantaloupe contains more luteolin than apricot per 100 grams.

Apricot Cantaloupe
kaempferol 0.63 mg 0.07 mg
Quercetin 1.63 mg 0.01 mg
luteolin ~ 0.64 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 apricot and cantaloupe contain significant amounts of beta-carotene.

Apricot Cantaloupe
beta-carotene 1094 UG 2020 UG
alpha-carotene 19 UG 16 UG
lutein + zeaxanthin 89 UG 26 UG

Omega-3 and Omega-6

omega 6s

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

Apricot Cantaloupe
linoleic acid 0.077 G 0.035 G
Total 0.077 G 0.035 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Apricot or Cantaloupe .

Note: The specific food items compared are: Apricot (Apricots, raw) and Cantaloupe (Melons, cantaloupe, raw) .

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FAQ

Does cantaloupe or apricot contain more calories in 100 grams?
Cantaloupe and apricot contain similar amounts of calories - cantaloupe has 34 calories in 100g and apricot has 48 calories.

Does cantaloupe or apricot have more carbohydrates?
By weight, cantaloupe and apricot contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and apricot has 11.1g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in apricot comprise of 80% sugar and 20% dietary fiber.

Does cantaloupe or apricot contain more potassium?
Both cantaloupe and apricot are high in potassium. Cantaloupe is very similar to apricot for potassium - cantaloupe has 267mg of potassium in 100 grams and apricot has 259mg of potassium.