Cantaloupe vs. Tomato

Nutrition comparison of Cantaloupe and Tomato


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

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

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

  • Both cantaloupe and tomato are high in Vitamin C and potassium.
  • Cantaloupe has more beta-carotene than tomato, however, tomato contains more alpha-carotene, lutein + zeaxanthin and lycopene than cantaloupe.
  • Cantaloupe is an excellent source of Vitamin A.
  • Tomato has 67% less sugar than cantaloupe.
Detailed nutritional comparison of cantaloupe and tomato 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 Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.


Image of Cantaloupe src
Image of Tomato src

Here's an infographic summarizing the nutritional differences between cantaloupe and tomato. marks particularly rich nutrients.


Calories and Carbs

calories

Cantaloupe and tomato contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and tomato has 18 calories.

For macronutrient ratios, cantaloupe is lighter in protein, heavier in carbs and lighter in fat compared to tomato per calorie. Cantaloupe has a macronutrient ratio of 9:86:5 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cantaloupe Tomato
Protein 9% 17%
Carbohydrates 86% 75%
Fat 5% 9%
Alcohol ~ ~

carbohydrates

Cantaloupe and tomato contain similar amounts carbs - cantaloupe has 8.2g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.

The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in tomato comprise of 69% sugar and 31% dietary fiber.

dietary fiber

Cantaloupe and tomato contain similar amounts of dietary fiber - cantaloupe has 0.9g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.

sugar

Tomato has 67% less sugar than cantaloupe - cantaloupe has 7.9g of sugar per 100 grams and tomato has 2.6g of sugar.



Protein

protein

Cantaloupe and tomato contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and tomato has 0.88g of protein.

Fat

saturated fat

Both cantaloupe and tomato are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.

Vitamins

Vitamin C

Both cantaloupe and tomato are high in Vitamin C. Cantaloupe has 168% more Vitamin C than tomato - cantaloupe has 36.7mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.

Vitamin A

Cantaloupe is an excellent source of Vitamin A and it has 302% more Vitamin A than tomato - cantaloupe has 169ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.

Vitamin E

Cantaloupe and tomato contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.

Vitamin K

Cantaloupe and tomato contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.

The B Vitamins

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

Cantaloupe Tomato
Thiamin 0.041 MG 0.037 MG
Riboflavin 0.019 MG 0.019 MG
Niacin 0.734 MG 0.594 MG
Pantothenic acid 0.105 MG 0.089 MG
Vitamin B6 0.072 MG 0.08 MG
Folate 21 UG 15 UG

Minerals

calcium

Cantaloupe and tomato contain similar amounts of calcium - cantaloupe has 9mg of calcium per 100 grams and tomato has 10mg of calcium.

iron

Cantaloupe and tomato contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and tomato has 0.27mg of iron.

potassium

Both cantaloupe and tomato are high in potassium. Cantaloupe has 13% more potassium than tomato - cantaloupe has 267mg of potassium per 100 grams and tomato has 237mg 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 tomato per 100 grams, however, tomato contains more quercetin than cantaloupe per 100 grams. Both cantaloupe and tomato contain small amounts of kaempferol.

Cantaloupe Tomato
luteolin 0.64 mg ~
kaempferol 0.07 mg 0.09 mg
Quercetin 0.01 mg 0.58 mg
myricetin ~ 0.13 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 tomato per 100 grams, however, tomato contains more alpha-carotene, lutein + zeaxanthin and lycopene than cantaloupe per 100 grams.

Cantaloupe Tomato
beta-carotene 2020 UG 449 UG
alpha-carotene 16 UG 101 UG
lutein + zeaxanthin 26 UG 123 UG
lycopene ~ 2573 UG

Omega-3 and Omega-6

omega 3s

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

Cantaloupe Tomato
alpha linoleic acid 0.046 G 0.003 G
Total 0.046 G 0.003 G

omega 6s

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

Cantaloupe Tomato
linoleic acid 0.035 G 0.08 G
Total 0.035 G 0.08 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 Tomato (Tomatoes, red, ripe, raw, year round average) .

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