Cantaloupe vs. Granny Smith Apple

Nutrition comparison of Cantaloupe and Granny Smith Apple


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

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

For a quick recap of significant nutrients and differences in cantaloupe and granny smith apple:

  • Cantaloupe has more beta-carotene than granny smith apple, however, granny smith apple contains more lutein + zeaxanthin than cantaloupe.
  • Cantaloupe has more niacin and folate.
  • Cantaloupe is a great source of potassium.
  • Cantaloupe is an excellent source of Vitamin A and Vitamin C.
  • Granny smith apple is a great source of dietary fiber.
Detailed nutritional comparison of cantaloupe and granny smith apple 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 Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.


Image of Cantaloupe src
Image of Granny Smith Apple src

Calories and Carbs

calories

Cantaloupe has 41% less calories than granny smith apple - granny smith apple has 58 calories per 100 grams and cantaloupe has 34 calories.

For macronutrient ratios, cantaloupe is heavier in protein, lighter in carbs and similar to granny smith apple for fat. Cantaloupe has a macronutrient ratio of 9:87:5 and for granny smith apple, 3:94:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cantaloupe Granny Smith Apple
Protein 9% 3%
Carbohydrates 87% 94%
Fat 5% 3%
Alcohol ~ ~

carbohydrates

Granny smith apple and cantaloupe contain similar amounts of carbs - granny smith apple has 13.6g of total carbs per 100 grams and cantaloupe has 8.2g of carbohydrates.

dietary fiber

Granny smith apple is a great source of dietary fiber and it has 211% more dietary fiber than cantaloupe - granny smith apple has 2.8g of dietary fiber per 100 grams and cantaloupe has 0.9g of dietary fiber.

sugar

Granny smith apple and cantaloupe contain similar amounts of sugar - granny smith apple has 9.6g of sugar per 100 grams and cantaloupe has 7.9g of sugar.

Protein

protein

Granny smith apple and cantaloupe contain similar amounts of protein - granny smith apple has 0.44g of protein per 100 grams and cantaloupe has 0.84g of protein.

Fat

saturated fat

Both cantaloupe and granny smith apple are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and granny smith apple does not contain significant amounts.

Vitamins

Vitamin C

Cantaloupe is an excellent source of Vitamin C and it has more Vitamin C than granny smith apple - cantaloupe has 36.7mg of Vitamin C per 100 grams and granny smith apple does not contain significant amounts.

Vitamin A

Cantaloupe is an excellent source of Vitamin A and it has 32 times more Vitamin A than granny smith apple - granny smith apple has 5ug of Vitamin A per 100 grams and cantaloupe has 169ug of Vitamin A.

Vitamin E

Granny smith apple and cantaloupe contain similar amounts of Vitamin E - granny smith apple has 0.18mg of Vitamin E per 100 grams and cantaloupe has 0.05mg of Vitamin E.

Vitamin K

Granny smith apple and cantaloupe contain similar amounts of Vitamin K - granny smith apple has 3.2ug of Vitamin K per 100 grams and cantaloupe has 2.5ug of Vitamin K.

The B Vitamins

Cantaloupe has more niacin and folate. Both cantaloupe and granny smith apple contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.

Cantaloupe Granny Smith Apple
Thiamin 0.041 MG 0.019 MG
Riboflavin 0.019 MG 0.025 MG
Niacin 0.734 MG 0.126 MG
Pantothenic acid 0.105 MG 0.056 MG
Vitamin B6 0.072 MG 0.037 MG
Folate 21 UG 3 UG

Minerals

calcium

Granny smith apple and cantaloupe contain similar amounts of calcium - granny smith apple has 5mg of calcium per 100 grams and cantaloupe has 9mg of calcium.

iron

Granny smith apple and cantaloupe contain similar amounts of iron - granny smith apple has 0.15mg of iron per 100 grams and cantaloupe has 0.21mg of iron.

potassium

Cantaloupe is a great source of potassium and it has 123% more potassium than granny smith apple - granny smith apple has 120mg of potassium per 100 grams and cantaloupe has 267mg 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 granny smith apple per 100 grams, however, granny smith apple contains more quercetin than cantaloupe per 100 grams.

Cantaloupe Granny Smith Apple
luteolin 0.64 mg ~
kaempferol 0.07 mg ~
Quercetin 0.01 mg 2.54 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 granny smith apple per 100 grams, however, granny smith apple contains more lutein + zeaxanthin than cantaloupe per 100 grams.

Cantaloupe Granny Smith Apple
beta-carotene 2020 UG 59 UG
alpha-carotene 16 UG ~
lutein + zeaxanthin 26 UG 64 UG



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 Cantaloupe or Granny Smith Apple .

Note: The specific food items compared are: Cantaloupe (Melons, cantaloupe, raw) and Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) .

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FAQ

Does granny smith apple or cantaloupe contain more calories in 100 grams?
Cantaloupe has 40% less calories than granny smith apple - granny smith apple has 58 calories in 100g and cantaloupe has 34 calories.

Does granny smith apple or cantaloupe have more carbohydrates?
By weight, granny smith apple and cantaloupe contain similar amounts of carbs - granny smith apple has 13.6g of carbs for 100g and cantaloupe has 8.2g of carbohydrates.