Pasta vs. Cantaloupe
Nutrition comparison of Pasta and Cantaloupe
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
cantaloupe
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and cantaloupe:
- Both cantaloupe and pasta are high in potassium.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
- Pasta has 66% less sugar than cantaloupe.
- Pasta has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Pasta is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Cantaloupe (Melons, cantaloupe, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pasta is high in calories and cantaloupe has 91% less calories than pasta - cantaloupe has 34 calories per 100 grams and pasta has 371 calories.
For macronutrient ratios, pasta is heavier in protein, lighter in carbs and similar to cantaloupe for fat. Pasta has a macronutrient ratio of 14:82:4 and for cantaloupe, 9:87:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Cantaloupe | |
|---|---|---|
| Protein | 14% | 9% |
| Carbohydrates | 82% | 87% |
| Fat | 4% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and cantaloupe has 89% less carbohydrates than pasta - cantaloupe has 8.2g of total carbs per 100 grams and pasta has 74.7g of carbohydrates.
dietary fiber
Pasta is an excellent source of dietary fiber and it has 256% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and pasta has 3.2g of dietary fiber.
sugar
Pasta has 66% less sugar than cantaloupe - cantaloupe has 7.9g of sugar per 100 grams and pasta has 2.7g of sugar.
Protein
protein
Pasta is an excellent source of protein and it has 14 times more protein than cantaloupe - cantaloupe has 0.84g of protein per 100 grams and pasta has 13g of protein.
Fat
saturated fat
Both cantaloupe and pasta are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and pasta has 0.28g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has more Vitamin C than pasta - cantaloupe has 36.7mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has more Vitamin A than pasta - cantaloupe has 169ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
Cantaloupe and pasta contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and pasta has 0.11mg of Vitamin E.
Vitamin K
Cantaloupe and pasta contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and pasta has 0.1ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both pasta and cantaloupe contain significant amounts of Vitamin B6.
| Pasta | Cantaloupe | |
|---|---|---|
| Thiamin | 0.891 MG | 0.041 MG |
| Riboflavin | 0.4 MG | 0.019 MG |
| Niacin | 7.177 MG | 0.734 MG |
| Pantothenic acid | 0.431 MG | 0.105 MG |
| Vitamin B6 | 0.142 MG | 0.072 MG |
| Folate | 237 UG | 21 UG |
Minerals
calcium
Pasta has 133% more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and pasta has 21mg of calcium.
iron
Pasta is an excellent source of iron and it has 14 times more iron than cantaloupe - cantaloupe has 0.21mg of iron per 100 grams and pasta has 3.3mg of iron.
potassium
Both cantaloupe and pasta are high in potassium. Cantaloupe has 20% more potassium than pasta - cantaloupe has 267mg of potassium per 100 grams and pasta has 223mg 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 pasta and cantaloupe contain significant amounts of lutein + zeaxanthin.
| Pasta | Cantaloupe | |
|---|---|---|
| lutein + zeaxanthin | 18 UG | 26 UG |
| beta-carotene | ~ | 2020 UG |
| alpha-carotene | ~ | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pasta and cantaloupe contain significant amounts of alpha linoleic acid (ALA).
| Pasta | Cantaloupe | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.046 G |
| Total | 0.024 G | 0.046 G |
omega 6s
Comparing omega-6 fatty acids, pasta has more linoleic acid than cantaloupe per 100 grams.
| Pasta | Cantaloupe | |
|---|---|---|
| linoleic acid | 0.54 G | 0.035 G |
| Total | 0.54 G | 0.035 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: Pasta (Pasta, dry, enriched) and Cantaloupe (Melons, cantaloupe, raw) .
Pasta g
()
|
Daily Values (%) |
Cantaloupe 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 cantaloupe or pasta contain more calories in 100 grams?Pasta is high in calories and cantaloupe has 90% less calories than pasta - cantaloupe has 34 calories in 100g and pasta has 371 calories.
Does cantaloupe or pasta have more carbohydrates?
By weight, pasta is high in carbohydrates and cantaloupe has 90% fewer carbohydrates than pasta - cantaloupe has 8.2g of carbs for 100g and pasta has 74.7g of carbohydrates.
Does cantaloupe or pasta contain more iron?
Pasta is an abundant source of iron and it has 14 times more iron than cantaloupe - cantaloupe has 0.21mg of iron in 100 grams and pasta has 3.3mg of iron.
Does cantaloupe or pasta contain more potassium?
Both cantaloupe and pasta are high in potassium. Cantaloupe has 20% more potassium than pasta - cantaloupe has 267mg of potassium in 100 grams and pasta has 223mg of potassium.