Whole Milk vs. Cantaloupe
Nutrition comparison of Whole Milk and Cantaloupe
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
cantaloupe
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and cantaloupe:
- Cantaloupe has 35.5 times less saturated fat than whole milk.
- Cantaloupe is a great source of potassium.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
- Whole milk has more riboflavin, pantothenic acid and Vitamin B12, however, cantaloupe contains more niacin and folate.
- Whole milk has signficantly more Vitamin D than cantaloupe.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Cantaloupe (Melons, cantaloupe, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe has 44% less calories than whole milk - cantaloupe has 34 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, whole milk is heavier in protein, much lighter in carbs and much heavier in fat compared to cantaloupe per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for cantaloupe, 9:87:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Cantaloupe | |
|---|---|---|
| Protein | 21% | 9% |
| Carbohydrates | 32% | 87% |
| Fat | 48% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and whole milk contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in whole milk comprise of 100% sugar.
dietary fiber
Cantaloupe has more dietary fiber than whole milk - cantaloupe has 0.9g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Cantaloupe and whole milk contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and whole milk has 5.1g of sugar.
Protein
protein
Whole milk has 275% more protein than cantaloupe - cantaloupe has 0.84g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Cantaloupe has 35.5 times less saturated fat than whole milk - cantaloupe has 0.05g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
Cantaloupe has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and cantaloupe does not contain significant amounts.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has more Vitamin C than whole milk - cantaloupe has 36.7mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 267% more Vitamin A than whole milk - cantaloupe has 169ug of Vitamin A per 100 grams and whole milk has 46ug of Vitamin A.
Vitamin D
Whole milk has signficantly more Vitamin D than cantaloupe - whole milk has 51iu of Vitamin D per 100 grams and cantaloupe does not contain significant amounts.
Vitamin E
Cantaloupe and whole milk contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.
Vitamin K
Cantaloupe and whole milk contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.
The B Vitamins
Whole milk has more riboflavin, pantothenic acid and Vitamin B12, however, cantaloupe contains more niacin and folate. Both whole milk and cantaloupe contain significant amounts of thiamin and Vitamin B6.
| Whole Milk | Cantaloupe | |
|---|---|---|
| Thiamin | 0.046 MG | 0.041 MG |
| Riboflavin | 0.169 MG | 0.019 MG |
| Niacin | 0.089 MG | 0.734 MG |
| Pantothenic acid | 0.373 MG | 0.105 MG |
| Vitamin B6 | 0.036 MG | 0.072 MG |
| Folate | 5 UG | 21 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 11 times more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Cantaloupe and whole milk contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Cantaloupe is a great source of potassium and it has 102% more potassium than whole milk - cantaloupe has 267mg of potassium per 100 grams and whole milk has 132mg 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,
| Whole Milk | Cantaloupe | |
|---|---|---|
| beta-carotene | 7 UG | 2020 UG |
| alpha-carotene | ~ | 16 UG |
| lutein + zeaxanthin | ~ | 26 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both whole milk and cantaloupe contain significant amounts of alpha linoleic acid (ALA).
| Whole Milk | Cantaloupe | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.046 G |
| Total | 0.075 G | 0.046 G |
omega 6s
Comparing omega-6 fatty acids, whole milk has more linoleic acid than cantaloupe per 100 grams.
| Whole Milk | Cantaloupe | |
|---|---|---|
| linoleic acid | 0.12 G | 0.035 G |
| Total | 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Cantaloupe (Melons, cantaloupe, raw) .
Whole Milk 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 whole milk contain more calories in 100 grams?Cantaloupe has 40% less calories than whole milk - cantaloupe has 34 calories in 100g and whole milk has 61 calories.
Does cantaloupe or whole milk have more carbohydrates?
By weight, cantaloupe and whole milk contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and whole milk has 4.8g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in whole milk comprise of 100% sugar.
Does cantaloupe or whole milk contain more calcium?
Whole milk is a rich source of calcium and it has 11 times more calcium than cantaloupe - cantaloupe has 9mg of calcium in 100 grams and whole milk has 113mg of calcium.