Cantaloupe vs. Red Bell Pepper

Nutrition comparison of Cantaloupe and Red Bell Pepper


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

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

For a quick recap of significant nutrients and differences in cantaloupe and red bell pepper:

  • Both cantaloupe and red bell pepper are high in Vitamin A, Vitamin C and potassium.
  • Red bell pepper has more riboflavin, pantothenic acid, Vitamin B6 and folate.
  • Red bell pepper is a great source of dietary fiber.
Detailed nutritional comparison of cantaloupe and red bell pepper 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 Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cantaloupe src
Image of Red Bell Pepper src

Calories and Carbs

calories

Cantaloupe and red bell pepper contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and red bell pepper has 26 calories.

For macronutrient ratios, cantaloupe is lighter in protein, heavier in carbs and lighter in fat compared to red bell pepper per calorie. Cantaloupe has a macronutrient ratio of 9:87:4 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cantaloupe Red Bell Pepper
Protein 9% 13%
Carbohydrates 87% 79%
Fat 4% 8%
Alcohol ~ ~

carbohydrates

Cantaloupe and red bell pepper contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.

The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in red bell pepper comprise of 67% sugar and 33% dietary fiber.

dietary fiber

Red bell pepper is a great source of dietary fiber and it has 133% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.

sugar

Cantaloupe and red bell pepper contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and red bell pepper has 4.2g of sugar.

Protein

protein

Cantaloupe and red bell pepper contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and red bell pepper has 0.99g of protein.

Fat

saturated fat

Both cantaloupe and red bell pepper are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and red bell pepper has 0.06g of saturated fat.

Vitamins

Vitamin C

Both cantaloupe and red bell pepper are high in Vitamin C. Red bell pepper has 248% more Vitamin C than cantaloupe - cantaloupe has 36.7mg of Vitamin C per 100 grams and red bell pepper has 127.7mg of Vitamin C.

Vitamin A

Both cantaloupe and red bell pepper are high in Vitamin A. Cantaloupe has a little more Vitamin A (8%) than red bell pepper by weight - cantaloupe has 169ug of Vitamin A per 100 grams and red bell pepper has 157ug of Vitamin A.

Vitamin E

Red bell pepper has 30 times more Vitamin E than cantaloupe - cantaloupe has 0.05mg of Vitamin E per 100 grams and red bell pepper has 1.6mg of Vitamin E.

Vitamin K

Cantaloupe and red bell pepper contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and red bell pepper has 4.9ug of Vitamin K.

The B Vitamins

Red bell pepper has more riboflavin, pantothenic acid, Vitamin B6 and folate. Both cantaloupe and red bell pepper contain significant amounts of thiamin and niacin.

Cantaloupe Red Bell Pepper
Thiamin 0.041 MG 0.054 MG
Riboflavin 0.019 MG 0.085 MG
Niacin 0.734 MG 0.979 MG
Pantothenic acid 0.105 MG 0.317 MG
Vitamin B6 0.072 MG 0.291 MG
Folate 21 UG 46 UG

Minerals

calcium

Cantaloupe and red bell pepper contain similar amounts of calcium - cantaloupe has 9mg of calcium per 100 grams and red bell pepper has 7mg of calcium.

iron

Cantaloupe and red bell pepper contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and red bell pepper has 0.43mg of iron.

potassium

Both cantaloupe and red bell pepper are high in potassium. Cantaloupe has 27% more potassium than red bell pepper - cantaloupe has 267mg of potassium per 100 grams and red bell pepper has 211mg 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, both cantaloupe and red bell pepper contain significant amounts of luteolin.

Cantaloupe Red Bell Pepper
luteolin 0.64 mg 0.61 mg
kaempferol 0.07 mg 0.02 mg
Quercetin 0.01 mg 0.23 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, both cantaloupe and red bell pepper contain significant amounts of beta-carotene and lutein + zeaxanthin.

Cantaloupe Red Bell Pepper
beta-carotene 2020 UG 1624 UG
alpha-carotene 16 UG 20 UG
lutein + zeaxanthin 26 UG 51 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both cantaloupe and red bell pepper contain significant amounts of alpha linoleic acid (ALA).

Cantaloupe Red Bell Pepper
alpha linoleic acid 0.046 G 0.056 G
Total 0.046 G 0.056 G

omega 6s

Comparing omega-6 fatty acids, red bell pepper has more linoleic acid than cantaloupe per 100 grams.

Cantaloupe Red Bell Pepper
linoleic acid 0.035 G 0.1 G
Total 0.035 G 0.1 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 Red Bell Pepper (Peppers, sweet, red, raw) .

Cantaloupe g

()
Daily Values (%)

Red Bell Pepper 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 red bell pepper contain more calories in 100 grams?
Cantaloupe and red bell pepper contain similar amounts of calories - cantaloupe has 34 calories in 100g and red bell pepper has 26 calories.

Does cantaloupe or red bell pepper have more carbohydrates?
By weight, cantaloupe and red bell pepper contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and red bell pepper has 6g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in red bell pepper comprise of 70% sugar and 30% dietary fiber.

Does cantaloupe or red bell pepper contain more potassium?
Both cantaloupe and red bell pepper are high in potassium. Cantaloupe has 30% more potassium than red bell pepper - cantaloupe has 267mg of potassium in 100 grams and red bell pepper has 211mg of potassium.