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.
Detailed nutritional comparison of cantaloupe and broccoli 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: Cantaloupe (Melons, cantaloupe, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cantaloupe src
Image of Broccoli src

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) .

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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.

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