Cantaloupe vs. Raspberries
Nutrition comparison of Cantaloupe and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and raspberries:
- Both raspberries and cantaloupe are high in Vitamin C.
- Cantaloupe has more beta-carotene than raspberry, however, raspberry contains more lutein + zeaxanthin than cantaloupe.
- Cantaloupe is a great source of potassium.
- Cantaloupe is an excellent source of Vitamin A.
- Raspberry has more pantothenic acid.
- Raspberry is an excellent source of dietary fiber.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberries and cantaloupe contain similar amounts of calories - raspberry has 52 calories per 100 grams and cantaloupe has 34 calories.
For macronutrient ratios, cantaloupe is heavier in carbs, lighter in fat and similar to raspberries for protein. Cantaloupe has a macronutrient ratio of 9:87:4 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Raspberries | |
|---|---|---|
| Protein | 9% | 8% |
| Carbohydrates | 87% | 82% |
| Fat | 4% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and cantaloupe contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and cantaloupe has 8.2g of carbohydrates.
dietary fiber
Raspberry is an excellent source of dietary fiber and it has 622% more dietary fiber than cantaloupe - raspberry has 6.5g of dietary fiber per 100 grams and cantaloupe has 0.9g of dietary fiber.
sugar
Raspberries and cantaloupe contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and cantaloupe has 7.9g of sugar.
Protein
protein
Raspberries and cantaloupe contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and cantaloupe has 0.84g of protein.
Fat
saturated fat
Both raspberries and cantaloupe are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and cantaloupe has 0.05g of saturated fat.
Vitamins
Vitamin C
Both raspberries and cantaloupe are high in Vitamin C. Cantaloupe has 40% more Vitamin C than raspberry - raspberry has 26.2mg 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 83 times more Vitamin A than raspberry - raspberry has 2ug of Vitamin A per 100 grams and cantaloupe has 169ug of Vitamin A.
Vitamin E
Raspberries and cantaloupe contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and cantaloupe has 0.05mg of Vitamin E.
Vitamin K
Raspberries and cantaloupe contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and cantaloupe has 2.5ug of Vitamin K.
The B Vitamins
Raspberry has more pantothenic acid. Both cantaloupe and raspberries contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Cantaloupe | Raspberries | |
|---|---|---|
| Thiamin | 0.041 MG | 0.032 MG |
| Riboflavin | 0.019 MG | 0.038 MG |
| Niacin | 0.734 MG | 0.598 MG |
| Pantothenic acid | 0.105 MG | 0.329 MG |
| Vitamin B6 | 0.072 MG | 0.055 MG |
| Folate | 21 UG | 21 UG |
Minerals
calcium
Raspberry has 178% more calcium than cantaloupe - raspberry has 25mg of calcium per 100 grams and cantaloupe has 9mg of calcium.
iron
Raspberry has 229% more iron than cantaloupe - raspberry has 0.69mg of iron per 100 grams and cantaloupe has 0.21mg of iron.
potassium
Cantaloupe is a great source of potassium and it has 77% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and cantaloupe has 267mg 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 raspberry per 100 grams, however, raspberry contains more quercetin than cantaloupe per 100 grams. Both cantaloupe and raspberries contain small amounts of kaempferol.
| Cantaloupe | Raspberries | |
|---|---|---|
| luteolin | 0.64 mg | ~ |
| kaempferol | 0.07 mg | 0.06 mg |
| Quercetin | 0.01 mg | 1.05 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 raspberry per 100 grams, however, raspberry contains more lutein + zeaxanthin than cantaloupe per 100 grams. Both cantaloupe and raspberries contain small amounts of alpha-carotene.
| Cantaloupe | Raspberries | |
|---|---|---|
| beta-carotene | 2020 UG | 12 UG |
| alpha-carotene | 16 UG | 16 UG |
| lutein + zeaxanthin | 26 UG | 136 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than cantaloupe per 100 grams.
| Cantaloupe | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.126 G |
| Total | 0.046 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than cantaloupe per 100 grams.
| Cantaloupe | Raspberries | |
|---|---|---|
| linoleic acid | 0.035 G | 0.249 G |
| Total | 0.035 G | 0.249 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 Raspberries (Raspberries, raw) .
Cantaloupe g
()
|
Daily Values (%) |
Raspberries g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raspberries or cantaloupe contain more calories in 100 grams?Raspberries and cantaloupe contain similar amounts of calories - raspberry has 52 calories in 100g and cantaloupe has 34 calories.
Does raspberries or cantaloupe have more carbohydrates?
By weight, raspberries and cantaloupe contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and cantaloupe has 8.2g of carbohydrates.