Milk vs. Cantaloupe

Nutrition comparison of Milk and Cantaloupe


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

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

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

  • Cantaloupe has 23.6 times less saturated fat than milk.
  • Cantaloupe is a great source of potassium.
  • Cantaloupe is an excellent source of Vitamin A and Vitamin C.
  • Milk has more riboflavin, pantothenic acid and Vitamin B12, however, cantaloupe contains more niacin and folate.
  • Milk is an excellent source of calcium.
Detailed nutritional comparison of milk and cantaloupe 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Cantaloupe (Melons, cantaloupe, raw) . Have a correction or suggestions? Shoot us an email.


Image of Milk src
Image of Cantaloupe src

Calories and Carbs

calories

Cantaloupe and milk contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and milk has 50 calories.

For macronutrient ratios, milk is heavier in protein, much lighter in carbs and much heavier in fat compared to cantaloupe per calorie. Milk has a macronutrient ratio of 26:38:36 and for cantaloupe, 9:87:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Milk Cantaloupe
Protein 26% 9%
Carbohydrates 38% 87%
Fat 36% 5%
Alcohol ~ ~

carbohydrates

Cantaloupe and milk contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and milk has 4.8g of carbohydrates.

The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in milk comprise of 100% sugar.

dietary fiber

Cantaloupe has more dietary fiber than milk - cantaloupe has 0.9g of dietary fiber per 100 grams and milk does not contain significant amounts.

sugar

Cantaloupe and milk contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and milk has 5.1g of sugar.

Protein

protein

Milk has 293% more protein than cantaloupe - cantaloupe has 0.84g of protein per 100 grams and milk has 3.3g of protein.

Fat

saturated fat

Cantaloupe has 23.6 times less saturated fat than milk - cantaloupe has 0.05g of saturated fat per 100 grams and milk has 1.3g of saturated fat.

trans fat

Both milk and cantaloupe are low in trans fat - milk has 0.09g of trans fat per 100 grams and cantaloupe does not contain significant amounts.

cholesterol

Both milk and cantaloupe are low in cholesterol - milk has 8mg of cholesterol per 100 grams and cantaloupe does not contain significant amounts.

Vitamins

Vitamin C

Cantaloupe is an excellent source of Vitamin C and it has 182 times more Vitamin C than milk - cantaloupe has 36.7mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.

Vitamin A

Cantaloupe is an excellent source of Vitamin A and it has 207% more Vitamin A than milk - cantaloupe has 169ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.

Vitamin D

Milk has more Vitamin D than cantaloupe - milk has 49iu of Vitamin D per 100 grams and cantaloupe does not contain significant amounts.

Vitamin E

Cantaloupe and milk contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.

Vitamin K

Cantaloupe and milk contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.

The B Vitamins

Milk has more riboflavin, pantothenic acid and Vitamin B12, however, cantaloupe contains more niacin and folate. Both milk and cantaloupe contain significant amounts of thiamin and Vitamin B6.

Milk Cantaloupe
Thiamin 0.039 MG 0.041 MG
Riboflavin 0.185 MG 0.019 MG
Niacin 0.092 MG 0.734 MG
Pantothenic acid 0.356 MG 0.105 MG
Vitamin B6 0.038 MG 0.072 MG
Folate 5 UG 21 UG
Vitamin B12 0.53 UG ~

Minerals

calcium

Milk is an excellent source of calcium and it has 12 times more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and milk has 120mg of calcium.

iron

Cantaloupe and milk contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and milk has 0.02mg of iron.

potassium

Cantaloupe is a great source of potassium and it has 91% more potassium than milk - cantaloupe has 267mg of potassium per 100 grams and milk has 140mg 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,

Milk Cantaloupe
beta-carotene 4 UG 2020 UG
alpha-carotene ~ 16 UG
lutein + zeaxanthin ~ 26 UG

Omega-3 and Omega-6

omega 3s

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

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

omega 6s

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

Milk Cantaloupe
other omega 6 0.004 G ~
linoleic acid 0.062 G 0.035 G
Total 0.066 G 0.035 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 Milk or Cantaloupe .

Note: The specific food items compared are: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Cantaloupe (Melons, cantaloupe, raw) .

Milk g

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G Water G
G Starch G
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FAQ

Does cantaloupe or milk contain more calories in 100 grams?
Cantaloupe and milk contain similar amounts of calories - cantaloupe has 34 calories in 100g and milk has 50 calories.

Does cantaloupe or milk have more carbohydrates?
By weight, cantaloupe and milk contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and milk has 4.8g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in milk comprise of 100% sugar.

Does cantaloupe or milk contain more calcium?
Milk is a rich source of calcium and it has 12 times more calcium than cantaloupe - cantaloupe has 9mg of calcium in 100 grams and milk has 120mg of calcium.

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