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.
Detailed nutritional comparison of cantaloupe and lemon zest 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 Lemon Zest (Lemon peel, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cantaloupe src
Image of Lemon Zest src

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 similar to lemon zest for protein, carbs and fat. Cantaloupe has a macronutrient ratio of 9:87:5 and for lemon zest, 8:88:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cantaloupe Lemon Zest
Protein 9% 8%
Carbohydrates 87% 88%
Fat 5% 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 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 Lemon Zest .

Note: The specific food items compared are: Cantaloupe (Melons, cantaloupe, raw) and Lemon Zest (Lemon peel, raw) .

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G Water G
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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.