Cantaloupe vs. Coconut
Nutrition comparison of Cantaloupe and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and coconut:
- Both cantaloupe and coconut are high in potassium.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
- Coconut has more pantothenic acid.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and cantaloupe has 90% less calories than coconut - cantaloupe has 34 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, cantaloupe is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut per calorie. Cantaloupe has a macronutrient ratio of 9:87:4 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Coconut | |
|---|---|---|
| Protein | 9% | 4% |
| Carbohydrates | 87% | 16% |
| Fat | 4% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe has 46% less carbohydrates than coconut - cantaloupe has 8.2g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in coconut comprise of 59% dietary fiber and 41% sugar.
dietary fiber
Coconut is an excellent source of dietary fiber and it has 900% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Cantaloupe and coconut contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Coconut has 296% more protein than cantaloupe - cantaloupe has 0.84g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and cantaloupe has 100% less saturated fat than coconut - cantaloupe has 0.05g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has 10 times more Vitamin C than coconut - cantaloupe has 36.7mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has more Vitamin A than coconut - cantaloupe has 169ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Cantaloupe and coconut contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Cantaloupe and coconut contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Coconut has more pantothenic acid. Both cantaloupe and coconut contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Cantaloupe | Coconut | |
|---|---|---|
| Thiamin | 0.041 MG | 0.066 MG |
| Riboflavin | 0.019 MG | 0.02 MG |
| Niacin | 0.734 MG | 0.54 MG |
| Pantothenic acid | 0.105 MG | 0.3 MG |
| Vitamin B6 | 0.072 MG | 0.054 MG |
| Folate | 21 UG | 26 UG |
Minerals
calcium
Cantaloupe and coconut contain similar amounts of calcium - cantaloupe has 9mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 10 times more iron than cantaloupe - cantaloupe has 0.21mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Both cantaloupe and coconut are high in potassium. Coconut has 33% more potassium than cantaloupe - cantaloupe has 267mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than cantaloupe per 100 grams.
| Cantaloupe | Coconut | |
|---|---|---|
| linoleic acid | 0.035 G | 0.366 G |
| Total | 0.035 G | 0.366 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 Coconut (Nuts, coconut meat, raw) .
Cantaloupe g
()
|
Daily Values (%) |
Coconut 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 coconut contain more calories in 100 grams?Coconut is high in calories and cantaloupe has 90% less calories than coconut - cantaloupe has 34 calories in 100g and coconut has 354 calories.
Does cantaloupe or coconut have more carbohydrates?
By weight, cantaloupe has 50% fewer carbohydrates than coconut - cantaloupe has 8.2g of carbs for 100g and coconut has 15.2g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in coconut comprise of 60% dietary fiber and 40% sugar.
Does cantaloupe or coconut contain more potassium?
Both cantaloupe and coconut are high in potassium. Coconut has 30% more potassium than cantaloupe - cantaloupe has 267mg of potassium in 100 grams and coconut has 356mg of potassium.