Cantaloupe vs. Grapefruit

Nutrition comparison of Cantaloupe and Grapefruit


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

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

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

  • Both cantaloupe and grapefruit are high in Vitamin C.
  • Cantaloupe has more beta-carotene and lutein + zeaxanthin than grapefruit, however, grapefruit contains more lycopene than cantaloupe.
  • Cantaloupe has more niacin, however, grapefruit contains more pantothenic acid.
  • Cantaloupe is a great source of potassium.
  • Cantaloupe is an excellent source of Vitamin A.
Detailed nutritional comparison of cantaloupe and grapefruit 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 Grapefruit (Grapefruit, raw, pink and red, all areas) . Have a correction or suggestions? Shoot us an email.


Image of Cantaloupe src
Image of Grapefruit src

Calories and Carbs

calories

Cantaloupe and grapefruit contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and grapefruit has 42 calories.

For macronutrient ratios, cantaloupe is lighter in carbs and similar to grapefruit for protein and fat. Cantaloupe has a macronutrient ratio of 9:87:5 and for grapefruit, 7:91:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cantaloupe Grapefruit
Protein 9% 7%
Carbohydrates 87% 91%
Fat 5% 2%
Alcohol ~ ~

carbohydrates

Cantaloupe and grapefruit contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.

dietary fiber

Grapefruit has 78% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.

sugar

Cantaloupe and grapefruit contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and grapefruit has 6.9g of sugar.

Protein

protein

Cantaloupe and grapefruit contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and grapefruit has 0.77g of protein.

Fat

saturated fat

Both cantaloupe and grapefruit are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.

Vitamins

Vitamin C

Both cantaloupe and grapefruit are high in Vitamin C. Cantaloupe has 18% more Vitamin C than grapefruit - cantaloupe has 36.7mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.

Vitamin A

Cantaloupe is an excellent source of Vitamin A and it has 191% more Vitamin A than grapefruit - cantaloupe has 169ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.

Vitamin E

Cantaloupe and grapefruit contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.

Vitamin K

Cantaloupe and grapefruit contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.

The B Vitamins

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

Cantaloupe Grapefruit
Thiamin 0.041 MG 0.043 MG
Riboflavin 0.019 MG 0.031 MG
Niacin 0.734 MG 0.204 MG
Pantothenic acid 0.105 MG 0.262 MG
Vitamin B6 0.072 MG 0.053 MG
Folate 21 UG 13 UG

Minerals

calcium

Grapefruit has 144% more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and grapefruit has 22mg of calcium.

iron

Cantaloupe and grapefruit contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and grapefruit has 0.08mg of iron.

potassium

Cantaloupe is a great source of potassium and it has 98% more potassium than grapefruit - cantaloupe has 267mg of potassium per 100 grams and grapefruit has 135mg 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 grapefruit contain significant amounts of luteolin.

Cantaloupe Grapefruit
luteolin 0.64 mg 0.6 mg
kaempferol 0.07 mg 0.01 mg
Quercetin 0.01 mg 0.33 mg
myricetin ~ 0.01 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 and lutein + zeaxanthin than grapefruit per 100 grams, however, grapefruit contains more lycopene than cantaloupe per 100 grams. Both cantaloupe and grapefruit contain small amounts of alpha-carotene.

Cantaloupe Grapefruit
beta-carotene 2020 UG 686 UG
alpha-carotene 16 UG 3 UG
lutein + zeaxanthin 26 UG 5 UG
lycopene ~ 1419 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cantaloupe has more alpha linoleic acid (ALA) than grapefruit per 100 grams.

Cantaloupe Grapefruit
alpha linoleic acid 0.046 G 0.008 G
Total 0.046 G 0.008 G

omega 6s

Comparing omega-6 fatty acids, both cantaloupe and grapefruit contain small amounts of linoleic acid.

Cantaloupe Grapefruit
linoleic acid 0.035 G 0.029 G
Total 0.035 G 0.029 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 Cantaloupe or Grapefruit .

Note: The specific food items compared are: Cantaloupe (Melons, cantaloupe, raw) and Grapefruit (Grapefruit, raw, pink and red, all areas) .

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FAQ

Does cantaloupe or grapefruit contain more calories in 100 grams?
Cantaloupe and grapefruit contain similar amounts of calories - cantaloupe has 34 calories in 100g and grapefruit has 42 calories.

Does cantaloupe or grapefruit have more carbohydrates?
By weight, cantaloupe and grapefruit contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and grapefruit has 10.7g of carbohydrates.