Cantaloupe vs. Cauliflower
Nutrition comparison of Cantaloupe and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and cauliflower:
- Both cantaloupe and cauliflower are high in Vitamin C and potassium.
- Cantaloupe is an excellent source of Vitamin A.
- Cauliflower has 3.1 times less sugar than cantaloupe.
- Cauliflower has more riboflavin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe and cauliflower contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, cantaloupe is lighter in protein, much heavier in carbs and lighter in fat compared to cauliflower per calorie. Cantaloupe has a macronutrient ratio of 9:87:4 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Cauliflower | |
|---|---|---|
| Protein | 9% | 26% |
| Carbohydrates | 87% | 66% |
| Fat | 4% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and cauliflower contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Cauliflower has 122% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Cauliflower has 3.1 times less sugar than cantaloupe - cantaloupe has 7.9g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Cantaloupe and cauliflower contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both cantaloupe and cauliflower are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Both cantaloupe and cauliflower are high in Vitamin C. Cauliflower has 31% more Vitamin C than cantaloupe - cantaloupe has 36.7mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has more Vitamin A than cauliflower - cantaloupe has 169ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cantaloupe and cauliflower contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Cantaloupe and cauliflower contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Cauliflower has more riboflavin, pantothenic acid, Vitamin B6 and folate. Both cantaloupe and cauliflower contain significant amounts of thiamin and niacin.
| Cantaloupe | Cauliflower | |
|---|---|---|
| Thiamin | 0.041 MG | 0.05 MG |
| Riboflavin | 0.019 MG | 0.06 MG |
| Niacin | 0.734 MG | 0.507 MG |
| Pantothenic acid | 0.105 MG | 0.667 MG |
| Vitamin B6 | 0.072 MG | 0.184 MG |
| Folate | 21 UG | 57 UG |
Minerals
calcium
Cauliflower has 144% more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Cantaloupe and cauliflower contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Both cantaloupe and cauliflower are high in potassium. Cantaloupe is very similar to cantaloupe for potassium - cantaloupe has 267mg of potassium per 100 grams and cauliflower has 299mg 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 cauliflower per 100 grams, however, cauliflower contains more kaempferol and quercetin than cantaloupe per 100 grams.
| Cantaloupe | Cauliflower | |
|---|---|---|
| luteolin | 0.64 mg | 0.09 mg |
| kaempferol | 0.07 mg | 0.36 mg |
| Quercetin | 0.01 mg | 0.54 mg |
| apigenin | ~ | 0.03 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 | Cauliflower | |
|---|---|---|
| beta-carotene | 2020 UG | ~ |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 26 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cantaloupe has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Cantaloupe | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.015 G |
| Total | 0.046 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, both cantaloupe and cauliflower contain small amounts of linoleic acid.
| Cantaloupe | Cauliflower | |
|---|---|---|
| linoleic acid | 0.035 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.035 G | 0.019 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 Cauliflower (Cauliflower, raw) .
Cantaloupe g
()
|
Daily Values (%) |
Cauliflower 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 cauliflower contain more calories in 100 grams?Cantaloupe and cauliflower contain similar amounts of calories - cantaloupe has 34 calories in 100g and cauliflower has 25 calories.
Does cantaloupe or cauliflower have more carbohydrates?
By weight, cantaloupe and cauliflower contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does cantaloupe or cauliflower contain more potassium?
Both cantaloupe and cauliflower are high in potassium. Cantaloupe is very similar to cantaloupe for potassium - cantaloupe has 267mg of potassium in 100 grams and cauliflower has 299mg of potassium.