White Rice vs. Cantaloupe
Nutrition comparison of Cooked White Rice and Cantaloupe
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
cantaloupe
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and cantaloupe:
- Cantaloupe has 71% less carbohydrates than white rice.
- Cantaloupe is a great source of potassium.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
- White rice has more thiamin, niacin, pantothenic acid and folate.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Cantaloupe (Melons, cantaloupe, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and cantaloupe has 74% less calories than white rice - white rice has 130 calories per 100 grams and cantaloupe has 34 calories.
For macronutrient ratios, white rice is heavier in carbs and similar to cantaloupe for protein and fat. White rice has a macronutrient ratio of 8:91:2 and for cantaloupe, 9:87:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Cantaloupe | |
|---|---|---|
| Protein | 8% | 9% |
| Carbohydrates | 91% | 87% |
| Fat | 2% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe has 71% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and cantaloupe has 8.2g of carbohydrates.
dietary fiber
Cantaloupe has 200% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and cantaloupe has 0.9g of dietary fiber.
sugar
White rice has less sugar than cantaloupe - cantaloupe has 7.9g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and cantaloupe contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and cantaloupe has 0.84g of protein.
Fat
saturated fat
Both white rice and cantaloupe are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and cantaloupe has 0.05g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has more Vitamin C than white rice - cantaloupe has 36.7mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has more Vitamin A than white rice - cantaloupe has 169ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Cantaloupe and white rice contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Cantaloupe and white rice contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, niacin, pantothenic acid and folate. Both white rice and cantaloupe contain significant amounts of riboflavin and Vitamin B6.
| White Rice | Cantaloupe | |
|---|---|---|
| Thiamin | 0.167 MG | 0.041 MG |
| Riboflavin | 0.016 MG | 0.019 MG |
| Niacin | 1.835 MG | 0.734 MG |
| Pantothenic acid | 0.411 MG | 0.105 MG |
| Vitamin B6 | 0.05 MG | 0.072 MG |
| Folate | 58 UG | 21 UG |
Minerals
calcium
White rice and cantaloupe contain similar amounts of calcium - white rice has 3mg of calcium per 100 grams and cantaloupe has 9mg of calcium.
iron
White rice has 610% more iron than cantaloupe - white rice has 1.5mg of iron per 100 grams and cantaloupe has 0.21mg of iron.
potassium
Cantaloupe is a great source of potassium and it has 821% more potassium than white rice - white rice has 29mg of potassium per 100 grams and cantaloupe has 267mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cantaloupe has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Cantaloupe | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.046 G |
| Total | 0.01 G | 0.046 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and cantaloupe contain small amounts of linoleic acid.
| White Rice | Cantaloupe | |
|---|---|---|
| linoleic acid | 0.046 G | 0.035 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Cantaloupe (Melons, cantaloupe, raw) .
Cooked White Rice 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 white rice or cantaloupe contain more calories in 100 grams?White rice is high in calories and cantaloupe has 70% less calories than white rice - white rice has 130 calories in 100g and cantaloupe has 34 calories.
Does white rice or cantaloupe have more carbohydrates?
By weight, cantaloupe has 70% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and cantaloupe has 8.2g of carbohydrates.