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.
Detailed nutritional comparison of cantaloupe and zucchini 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 Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cantaloupe src
Image of Zucchini src

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 9:87:5 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 5% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cantaloupe or Zucchini .

Note: The specific food items compared are: Cantaloupe (Melons, cantaloupe, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) .

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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.