Cantaloupe vs. Dates
Nutrition comparison of Cantaloupe and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and dates:
- Both dates and cantaloupe are high in potassium.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
- Date has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Date is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and cantaloupe has 88% less calories than date - date has 277 calories per 100 grams and cantaloupe has 34 calories.
For macronutrient ratios, cantaloupe is heavier in protein, lighter in carbs and heavier in fat compared to dates per calorie. Cantaloupe has a macronutrient ratio of 9:87:4 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Dates | |
|---|---|---|
| Protein | 9% | 2% |
| Carbohydrates | 87% | 98% |
| Fat | 4% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and cantaloupe has 89% less carbohydrates than date - date has 75g of total carbs per 100 grams and cantaloupe has 8.2g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 644% more dietary fiber than cantaloupe - date has 6.7g of dietary fiber per 100 grams and cantaloupe has 0.9g of dietary fiber.
sugar
Date is high in sugar and cantaloupe has 88% less sugar than date - date has 66.5g of sugar per 100 grams and cantaloupe has 7.9g of sugar.
Protein
protein
Dates and cantaloupe contain similar amounts of protein - date has 1.8g of protein per 100 grams and cantaloupe has 0.84g of protein.
Fat
saturated fat
Both cantaloupe and dates are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has more Vitamin C than date - cantaloupe has 36.7mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 23 times more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and cantaloupe has 169ug of Vitamin A.
Vitamin E
Cantaloupe and dates contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and cantaloupe contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and cantaloupe has 2.5ug of Vitamin K.
The B Vitamins
Date has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both cantaloupe and dates contain significant amounts of thiamin and folate.
| Cantaloupe | Dates | |
|---|---|---|
| Thiamin | 0.041 MG | 0.05 MG |
| Riboflavin | 0.019 MG | 0.06 MG |
| Niacin | 0.734 MG | 1.61 MG |
| Pantothenic acid | 0.105 MG | 0.805 MG |
| Vitamin B6 | 0.072 MG | 0.249 MG |
| Folate | 21 UG | 15 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 611% more calcium than cantaloupe - date has 64mg of calcium per 100 grams and cantaloupe has 9mg of calcium.
iron
Date has 329% more iron than cantaloupe - date has 0.9mg of iron per 100 grams and cantaloupe has 0.21mg of iron.
potassium
Both dates and cantaloupe are high in potassium. Date has 161% more potassium than cantaloupe - date has 696mg of potassium per 100 grams and cantaloupe has 267mg of potassium.
Antioxidants and Phytonutrients
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 cantaloupe and dates contain significant amounts of lutein + zeaxanthin.
| Cantaloupe | Dates | |
|---|---|---|
| beta-carotene | 2020 UG | 89 UG |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 26 UG | 23 UG |
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 Dates (Dates, medjool) .
Cantaloupe g
()
|
Daily Values (%) |
Dates 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 dates or cantaloupe contain more calories in 100 grams?Date is high in calories and cantaloupe has 90% less calories than date - date has 277 calories in 100g and cantaloupe has 34 calories.
Does dates or cantaloupe have more carbohydrates?
By weight, date is high in carbohydrates and cantaloupe has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and cantaloupe has 8.2g of carbohydrates.
Does dates or cantaloupe contain more calcium?
Date is a rich source of calcium and it has 610% more calcium than cantaloupe - date has 64mg of calcium in 100 grams and cantaloupe has 9mg of calcium.
Does dates or cantaloupe contain more potassium?
Both dates and cantaloupe are high in potassium. Date has 160% more potassium than cantaloupe - date has 696mg of potassium in 100 grams and cantaloupe has 267mg of potassium.