Cantaloupe vs. Carrots
Nutrition comparison of Cantaloupe and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and carrots:
- Both cantaloupe and carrots are high in Vitamin A and potassium.
- Cantaloupe is an excellent source of Vitamin C.
- Carrot has more riboflavin and pantothenic acid.
- Carrot is a great source of dietary fiber.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe and carrots contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, cantaloupe is similar to carrots for protein, carbs and fat. Cantaloupe has a macronutrient ratio of 9:87:4 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Carrots | |
|---|---|---|
| Protein | 9% | 9% |
| Carbohydrates | 87% | 87% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and carrots contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in carrots comprise of 53% sugar, 31% dietary fiber and 16% starch.
dietary fiber
Carrot is a great source of dietary fiber and it has 211% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Cantaloupe and carrots contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Cantaloupe and carrots contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both cantaloupe and carrots are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has 522% more Vitamin C than carrot - cantaloupe has 36.7mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Both cantaloupe and carrots are high in Vitamin A. Carrot has 394% more Vitamin A than cantaloupe - cantaloupe has 169ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.
Vitamin E
Cantaloupe and carrots contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Cantaloupe and carrots contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Carrot has more riboflavin and pantothenic acid. Both cantaloupe and carrots contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Cantaloupe | Carrots | |
|---|---|---|
| Thiamin | 0.041 MG | 0.066 MG |
| Riboflavin | 0.019 MG | 0.058 MG |
| Niacin | 0.734 MG | 0.983 MG |
| Pantothenic acid | 0.105 MG | 0.273 MG |
| Vitamin B6 | 0.072 MG | 0.138 MG |
| Folate | 21 UG | 19 UG |
Minerals
calcium
Carrot has 267% more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Cantaloupe and carrots contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Both cantaloupe and carrots are high in potassium. Carrot has 20% more potassium than cantaloupe - cantaloupe has 267mg of potassium per 100 grams and carrot has 320mg 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 carrot per 100 grams, however, carrot contains more kaempferol and quercetin than cantaloupe per 100 grams.
| Cantaloupe | Carrots | |
|---|---|---|
| luteolin | 0.64 mg | 0.11 mg |
| kaempferol | 0.07 mg | 0.24 mg |
| Quercetin | 0.01 mg | 0.21 mg |
| myricetin | ~ | 0.04 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 | Carrots | |
|---|---|---|
| beta-carotene | 2020 UG | 8285 UG |
| alpha-carotene | 16 UG | 3477 UG |
| lutein + zeaxanthin | 26 UG | 256 UG |
| lycopene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cantaloupe has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Cantaloupe | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.002 G |
| Total | 0.046 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, carrot has more linoleic acid than cantaloupe per 100 grams.
| Cantaloupe | Carrots | |
|---|---|---|
| linoleic acid | 0.035 G | 0.1 G |
| Total | 0.035 G | 0.1 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 Carrots (Carrots, raw) .
Cantaloupe g
()
|
Daily Values (%) |
Carrots 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 carrots contain more calories in 100 grams?Cantaloupe and carrots contain similar amounts of calories - cantaloupe has 34 calories in 100g and carrot has 41 calories.
Does cantaloupe or carrots have more carbohydrates?
By weight, cantaloupe and carrots contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and carrot has 9.6g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in carrots comprise of 50% sugar, 30% dietary fiber and 20% starch.
Does cantaloupe or carrots contain more potassium?
Both cantaloupe and carrots are high in potassium. Carrot has 20% more potassium than cantaloupe - cantaloupe has 267mg of potassium in 100 grams and carrot has 320mg of potassium.