Cantaloupe vs. Zucchini
Nutrition comparison of Cantaloupe and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and zucchini:
- Both cantaloupe and zucchini are high in Vitamin C and potassium.
- Cantaloupe has more beta-carotene than zucchini, however, zucchini contains more lutein + zeaxanthin than cantaloupe.
- Cantaloupe is an excellent source of Vitamin A.
- Zucchini has 68% less sugar than cantaloupe.
- Zucchini has more riboflavin and Vitamin B6.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe and zucchini contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and zucchini has 17 calories.
For macronutrient ratios, cantaloupe is lighter in protein, much heavier in carbs and lighter in fat compared to zucchini per calorie. Cantaloupe has a macronutrient ratio of 9:87:4 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Zucchini | |
|---|---|---|
| Protein | 9% | 24% |
| Carbohydrates | 87% | 62% |
| Fat | 4% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and zucchini contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and zucchini has 3.1g of carbohydrates.
The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in zucchini comprise of 71% sugar and 29% dietary fiber.
dietary fiber
Cantaloupe and zucchini contain similar amounts of dietary fiber - cantaloupe has 0.9g of dietary fiber per 100 grams and zucchini has 1g of dietary fiber.
sugar
Zucchini has 68% less sugar than cantaloupe - cantaloupe has 7.9g of sugar per 100 grams and zucchini has 2.5g of sugar.
Protein
protein
Cantaloupe and zucchini contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and zucchini has 1.2g of protein.
Fat
saturated fat
Both cantaloupe and zucchini are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and zucchini has 0.08g of saturated fat.
Vitamins
Vitamin C
Both cantaloupe and zucchini are high in Vitamin C. Cantaloupe has 105% more Vitamin C than zucchini - cantaloupe has 36.7mg of Vitamin C per 100 grams and zucchini has 17.9mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 15 times more Vitamin A than zucchini - cantaloupe has 169ug of Vitamin A per 100 grams and zucchini has 10ug of Vitamin A.
Vitamin E
Cantaloupe and zucchini contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and zucchini has 0.12mg of Vitamin E.
Vitamin K
Cantaloupe and zucchini contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and zucchini has 4.3ug of Vitamin K.
The B Vitamins
Zucchini has more riboflavin and Vitamin B6. Both cantaloupe and zucchini contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Cantaloupe | Zucchini | |
|---|---|---|
| Thiamin | 0.041 MG | 0.045 MG |
| Riboflavin | 0.019 MG | 0.094 MG |
| Niacin | 0.734 MG | 0.451 MG |
| Pantothenic acid | 0.105 MG | 0.204 MG |
| Vitamin B6 | 0.072 MG | 0.163 MG |
| Folate | 21 UG | 24 UG |
Minerals
calcium
Cantaloupe and zucchini contain similar amounts of calcium - cantaloupe has 9mg of calcium per 100 grams and zucchini has 16mg of calcium.
iron
Cantaloupe and zucchini contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and zucchini has 0.37mg of iron.
potassium
Both cantaloupe and zucchini are high in potassium. Cantaloupe is very similar to zucchini for potassium - cantaloupe has 267mg of potassium per 100 grams and zucchini has 261mg 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 zucchini per 100 grams, however, zucchini contains more quercetin than cantaloupe per 100 grams.
| Cantaloupe | Zucchini | |
|---|---|---|
| luteolin | 0.64 mg | ~ |
| kaempferol | 0.07 mg | ~ |
| Quercetin | 0.01 mg | 0.66 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 zucchini per 100 grams, however, zucchini contains more lutein + zeaxanthin than cantaloupe per 100 grams.
| Cantaloupe | Zucchini | |
|---|---|---|
| beta-carotene | 2020 UG | 120 UG |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 26 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cantaloupe and zucchini contain significant amounts of alpha linoleic acid (ALA).
| Cantaloupe | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.061 G |
| Total | 0.046 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both cantaloupe and zucchini contain small amounts of linoleic acid.
| Cantaloupe | Zucchini | |
|---|---|---|
| linoleic acid | 0.035 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.035 G | 0.031 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 Zucchini (Squash, summer, zucchini, includes skin, raw) .
Cantaloupe g
()
|
Daily Values (%) |
Zucchini 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 zucchini contain more calories in 100 grams?Cantaloupe and zucchini contain similar amounts of calories - cantaloupe has 34 calories in 100g and zucchini has 17 calories.
Does cantaloupe or zucchini have more carbohydrates?
By weight, cantaloupe and zucchini contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and zucchini has 3.1g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in zucchini comprise of 70% sugar and 30% dietary fiber.
Does cantaloupe or zucchini contain more potassium?
Both cantaloupe and zucchini are high in potassium. Cantaloupe is very similar to zucchini for potassium - cantaloupe has 267mg of potassium in 100 grams and zucchini has 261mg of potassium.