Cantaloupe vs. Lemon Zest
Nutrition comparison of Cantaloupe and Lemon Zest
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
lemon zest
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and lemon zest:
- Both lemon zest and cantaloupe are high in Vitamin C.
- Cantaloupe is a great source of potassium.
- Cantaloupe is an excellent source of Vitamin A.
- Lemon zest has more riboflavin, pantothenic acid and Vitamin B6.
- Lemon zest is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Lemon Zest (Lemon peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lemon zest and cantaloupe contain similar amounts of calories - lemon zest has 47 calories per 100 grams and cantaloupe has 34 calories.
For macronutrient ratios, cantaloupe is lighter in carbs, heavier in fat and similar to lemon zest for protein. Cantaloupe has a macronutrient ratio of 9:87:4 and for lemon zest, 9:91:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Lemon Zest | |
|---|---|---|
| Protein | 9% | 9% |
| Carbohydrates | 87% | 91% |
| Fat | 4% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe has 49% less carbohydrates than lemon zest - lemon zest has 16g of total carbs per 100 grams and cantaloupe has 8.2g of carbohydrates.
dietary fiber
Lemon zest is an excellent source of dietary fiber and it has 10 times more dietary fiber than cantaloupe - lemon zest has 10.6g of dietary fiber per 100 grams and cantaloupe has 0.9g of dietary fiber.
sugar
Lemon zest and cantaloupe contain similar amounts of sugar - lemon zest has 4.2g of sugar per 100 grams and cantaloupe has 7.9g of sugar.
Protein
protein
Lemon zest and cantaloupe contain similar amounts of protein - lemon zest has 1.5g of protein per 100 grams and cantaloupe has 0.84g of protein.
Fat
saturated fat
Both lemon zest and cantaloupe are low in saturated fat - lemon zest has 0.04g of saturated fat per 100 grams and cantaloupe has 0.05g of saturated fat.
Vitamins
Vitamin C
Both lemon zest and cantaloupe are high in Vitamin C. Lemon zest has 251% more Vitamin C than cantaloupe - lemon zest has 129mg 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 55 times more Vitamin A than lemon zest - lemon zest has 3ug of Vitamin A per 100 grams and cantaloupe has 169ug of Vitamin A.
Vitamin E
Lemon zest and cantaloupe contain similar amounts of Vitamin E - lemon zest has 0.25mg of Vitamin E per 100 grams and cantaloupe has 0.05mg of Vitamin E.
Vitamin K
Cantaloupe and lemon zest contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and lemon zest does not contain significant amounts.
The B Vitamins
Lemon zest has more riboflavin, pantothenic acid and Vitamin B6. Both cantaloupe and lemon zest contain significant amounts of thiamin, niacin and folate.
| Cantaloupe | Lemon Zest | |
|---|---|---|
| Thiamin | 0.041 MG | 0.06 MG |
| Riboflavin | 0.019 MG | 0.08 MG |
| Niacin | 0.734 MG | 0.4 MG |
| Pantothenic acid | 0.105 MG | 0.319 MG |
| Vitamin B6 | 0.072 MG | 0.172 MG |
| Folate | 21 UG | 13 UG |
Minerals
calcium
Lemon zest is an excellent source of calcium and it has 13 times more calcium than cantaloupe - lemon zest has 134mg of calcium per 100 grams and cantaloupe has 9mg of calcium.
iron
Lemon zest has 281% more iron than cantaloupe - lemon zest has 0.8mg of iron per 100 grams and cantaloupe has 0.21mg of iron.
potassium
Cantaloupe is a great source of potassium and it has 67% more potassium than lemon zest - lemon zest has 160mg 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 lemon zest contain significant amounts of lutein + zeaxanthin.
| Cantaloupe | Lemon Zest | |
|---|---|---|
| beta-carotene | 2020 UG | 7 UG |
| alpha-carotene | 16 UG | 1 UG |
| lutein + zeaxanthin | 26 UG | 18 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cantaloupe and lemon zest contain significant amounts of alpha linoleic acid (ALA).
| Cantaloupe | Lemon Zest | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.026 G |
| Total | 0.046 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, both cantaloupe and lemon zest contain significant amounts of linoleic acid.
| Cantaloupe | Lemon Zest | |
|---|---|---|
| linoleic acid | 0.035 G | 0.063 G |
| Total | 0.035 G | 0.063 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 Lemon Zest (Lemon peel, raw) .
Cantaloupe g
()
|
Daily Values (%) |
Lemon Zest 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 lemon zest or cantaloupe contain more calories in 100 grams?Lemon zest and cantaloupe contain similar amounts of calories - lemon zest has 47 calories in 100g and cantaloupe has 34 calories.
Does lemon zest or cantaloupe have more carbohydrates?
By weight, cantaloupe has 50% fewer carbohydrates than lemon zest - lemon zest has 16g of carbs for 100g and cantaloupe has 8.2g of carbohydrates.
Does lemon zest or cantaloupe contain more calcium?
Lemon zest is a rich source of calcium and it has 13 times more calcium than cantaloupe - lemon zest has 134mg of calcium in 100 grams and cantaloupe has 9mg of calcium.