Cantaloupe vs. Orange Juice

Nutrition comparison of Cantaloupe and Orange Juice


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

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

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

  • Both cantaloupe and orange juice are high in Vitamin C.
  • Cantaloupe has more beta-carotene than orange juice, however, orange juice contains more lutein + zeaxanthin than cantaloupe.
  • Cantaloupe is a great source of potassium.
  • Cantaloupe is an excellent source of Vitamin A.
Detailed nutritional comparison of cantaloupe and orange juice 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 Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.


Image of Cantaloupe src
Image of Orange Juice src

Calories and Carbs

calories

Cantaloupe and orange juice contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and orange juice has 45 calories.

For macronutrient ratios, cantaloupe is similar to orange juice for protein, carbs and fat. Cantaloupe has a macronutrient ratio of 9:87:5 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cantaloupe Orange Juice
Protein 9% 6%
Carbohydrates 87% 90%
Fat 5% 4%
Alcohol ~ ~

carbohydrates

Cantaloupe and orange juice contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and orange juice has 10.4g of carbohydrates.

dietary fiber

Cantaloupe has 350% more dietary fiber than orange juice - cantaloupe has 0.9g of dietary fiber per 100 grams and orange juice has 0.2g of dietary fiber.

sugar

Cantaloupe and orange juice contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and orange juice has 8.4g of sugar.

Protein

protein

Cantaloupe and orange juice contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and orange juice has 0.7g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Both cantaloupe and orange juice are high in Vitamin C. Orange juice has 36% more Vitamin C than cantaloupe - cantaloupe has 36.7mg of Vitamin C per 100 grams and orange juice has 50mg of Vitamin C.

Vitamin A

Cantaloupe is an excellent source of Vitamin A and it has 15 times more Vitamin A than orange juice - cantaloupe has 169ug of Vitamin A per 100 grams and orange juice has 10ug of Vitamin A.

Vitamin E

Cantaloupe and orange juice contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and orange juice has 0.04mg of Vitamin E.

Vitamin K

Cantaloupe and orange juice contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and orange juice has 0.1ug of Vitamin K.

The B Vitamins

Both cantaloupe and orange juice contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Cantaloupe Orange Juice
Thiamin 0.041 MG 0.09 MG
Riboflavin 0.019 MG 0.03 MG
Niacin 0.734 MG 0.4 MG
Pantothenic acid 0.105 MG 0.19 MG
Vitamin B6 0.072 MG 0.04 MG
Folate 21 UG 30 UG

Minerals

calcium

Cantaloupe and orange juice contain similar amounts of calcium - cantaloupe has 9mg of calcium per 100 grams and orange juice has 11mg of calcium.

iron

Cantaloupe and orange juice contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and orange juice has 0.2mg of iron.

potassium

Cantaloupe is a great source of potassium and it has 34% more potassium than orange juice - cantaloupe has 267mg of potassium per 100 grams and orange juice has 200mg 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, cantaloupe has more luteolin than orange juice per 100 grams, however, orange juice contains more quercetin than cantaloupe per 100 grams.

Cantaloupe Orange Juice
luteolin 0.64 mg ~
kaempferol 0.07 mg ~
Quercetin 0.01 mg 0.25 mg
myricetin ~ 0.05 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 orange juice per 100 grams, however, orange juice contains more lutein + zeaxanthin than cantaloupe per 100 grams. Both cantaloupe and orange juice contain small amounts of alpha-carotene.

Cantaloupe Orange Juice
beta-carotene 2020 UG 33 UG
alpha-carotene 16 UG 6 UG
lutein + zeaxanthin 26 UG 115 UG

Omega-3 and Omega-6

omega 3s

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

Cantaloupe Orange Juice
alpha linoleic acid 0.046 G 0.011 G
Total 0.046 G 0.011 G

omega 6s

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

Cantaloupe Orange Juice
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 Orange Juice .

Note: The specific food items compared are: Cantaloupe (Melons, cantaloupe, raw) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .

Cantaloupe g

()
Daily Values (%)

Orange Juice g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does cantaloupe or orange juice contain more calories in 100 grams?
Cantaloupe and orange juice contain similar amounts of calories - cantaloupe has 34 calories in 100g and orange juice has 45 calories.

Does cantaloupe or orange juice have more carbohydrates?
By weight, cantaloupe and orange juice contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and orange juice has 10.4g of carbohydrates.