Cantaloupe vs. Kiwi

Nutrition comparison of Cantaloupe and Kiwi


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

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

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

  • Both kiwi and cantaloupe are high in Vitamin C and potassium.
  • Cantaloupe has more beta-carotene than kiwi, however, kiwi contains more lutein + zeaxanthin than cantaloupe.
  • Cantaloupe has more niacin.
  • Cantaloupe is an excellent source of Vitamin A.
  • Kiwi is a great source of dietary fiber.
Detailed nutritional comparison of cantaloupe and kiwi 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 Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cantaloupe src
Image of Kiwi src

Calories and Carbs

calories

Cantaloupe has 44% less calories than kiwi - kiwi has 61 calories per 100 grams and cantaloupe has 34 calories.

For macronutrient ratios, cantaloupe is similar to kiwi for protein, carbs and fat. Cantaloupe has a macronutrient ratio of 9:86:5 and for kiwi, 7:86:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cantaloupe Kiwi
Protein 9% 7%
Carbohydrates 86% 86%
Fat 5% 7%
Alcohol ~ ~

carbohydrates

Cantaloupe has 44% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and cantaloupe has 8.2g of carbohydrates.

dietary fiber

Kiwi is a great source of dietary fiber and it has 233% more dietary fiber than cantaloupe - kiwi has 3g of dietary fiber per 100 grams and cantaloupe has 0.9g of dietary fiber.

sugar

Kiwi and cantaloupe contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and cantaloupe has 7.9g of sugar.



Protein

protein

Kiwi and cantaloupe contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and cantaloupe has 0.84g of protein.

Fat

saturated fat

Both kiwi and cantaloupe are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and cantaloupe has 0.05g of saturated fat.

Vitamins

Vitamin C

Both kiwi and cantaloupe are high in Vitamin C. Kiwi has 153% more Vitamin C than cantaloupe - kiwi has 92.7mg of Vitamin C per 100 grams and cantaloupe has 36.7mg of Vitamin C.

Vitamin A

Cantaloupe is an excellent source of Vitamin A and it has 41 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and cantaloupe has 169ug of Vitamin A.

Vitamin E

Kiwi has 28 times more Vitamin E than cantaloupe - kiwi has 1.5mg of Vitamin E per 100 grams and cantaloupe has 0.05mg of Vitamin E.

Vitamin K

Kiwi has 15 times more Vitamin K than cantaloupe - kiwi has 40.3ug of Vitamin K per 100 grams and cantaloupe has 2.5ug of Vitamin K.

The B Vitamins

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

Cantaloupe Kiwi
Thiamin 0.041 MG 0.027 MG
Riboflavin 0.019 MG 0.025 MG
Niacin 0.734 MG 0.341 MG
Pantothenic acid 0.105 MG 0.183 MG
Vitamin B6 0.072 MG 0.063 MG
Folate 21 UG 25 UG

Minerals

calcium

Kiwi has 278% more calcium than cantaloupe - kiwi has 34mg of calcium per 100 grams and cantaloupe has 9mg of calcium.

iron

Kiwi and cantaloupe contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and cantaloupe has 0.21mg of iron.

potassium

Both kiwi and cantaloupe are high in potassium. Kiwi has 17% more potassium than cantaloupe - kiwi has 312mg 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, both cantaloupe and kiwi contain significant amounts of luteolin.

Cantaloupe Kiwi
luteolin 0.64 mg 0.74 mg
kaempferol 0.07 mg 1.03 mg
Quercetin 0.01 mg 0.04 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 kiwi per 100 grams, however, kiwi contains more lutein + zeaxanthin than cantaloupe per 100 grams.

Cantaloupe Kiwi
beta-carotene 2020 UG 52 UG
alpha-carotene 16 UG ~
lutein + zeaxanthin 26 UG 122 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both cantaloupe and kiwi contain significant amounts of alpha linoleic acid (ALA).

Cantaloupe Kiwi
alpha linoleic acid 0.046 G 0.042 G
Total 0.046 G 0.042 G

omega 6s

Comparing omega-6 fatty acids, kiwi has more linoleic acid than cantaloupe per 100 grams.

Cantaloupe Kiwi
linoleic acid 0.035 G 0.246 G
Total 0.035 G 0.246 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 Kiwi (Kiwifruit, green, raw) .

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