Egg vs. Cantaloupe
Nutrition comparison of Egg and Cantaloupe
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
cantaloupe
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and cantaloupe:
- Both cantaloupe and egg are high in Vitamin A.
- Cantaloupe has 60.2 times less saturated fat than egg.
- Cantaloupe is a great source of potassium.
- Cantaloupe is an excellent source of Vitamin C.
- Egg has 10.3 times less carbohydrates than cantaloupe.
- Egg has 20.2 times less sugar than cantaloupe.
- Egg has more lutein + zeaxanthin than cantaloupe, however, cantaloupe contains more beta-carotene than egg.
- Egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, cantaloupe contains more niacin.
- Egg has signficantly more iron than cantaloupe.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of protein.
- For omega-3 fatty acids, egg has more dha than cantaloupe.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Cantaloupe (Melons, cantaloupe, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and cantaloupe has 76% less calories than egg - cantaloupe has 34 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, much lighter in carbs and much heavier in fat compared to cantaloupe per calorie. Egg has a macronutrient ratio of 36:2:62 and for cantaloupe, 9:87:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Cantaloupe | |
|---|---|---|
| Protein | 36% | 9% |
| Carbohydrates | 2% | 87% |
| Fat | 62% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 10.3 times less carbohydrates than cantaloupe - cantaloupe has 8.2g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in egg comprise of 100% sugar.
dietary fiber
Cantaloupe has more dietary fiber than egg - cantaloupe has 0.9g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg has 20.2 times less sugar than cantaloupe - cantaloupe has 7.9g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 13 times more protein than cantaloupe - cantaloupe has 0.84g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Cantaloupe has 60.2 times less saturated fat than egg - cantaloupe has 0.05g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and cantaloupe are low in trans fat - egg has 0.04g of trans fat per 100 grams and cantaloupe does not contain significant amounts.
cholesterol
Egg is high in cholesterol and cantaloupe has less cholesterol than egg - egg has 372mg 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 egg - cantaloupe has 36.7mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Both cantaloupe and egg are high in Vitamin A. Cantaloupe has a little more Vitamin A (6%) than egg by weight - cantaloupe has 169ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than cantaloupe - egg has 82iu of Vitamin D per 100 grams and cantaloupe does not contain significant amounts.
Vitamin E
Cantaloupe and egg contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Cantaloupe and egg contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, cantaloupe contains more niacin. Both egg and cantaloupe contain significant amounts of thiamin.
| Egg | Cantaloupe | |
|---|---|---|
| Thiamin | 0.04 MG | 0.041 MG |
| Riboflavin | 0.457 MG | 0.019 MG |
| Niacin | 0.075 MG | 0.734 MG |
| Pantothenic acid | 1.533 MG | 0.105 MG |
| Vitamin B6 | 0.17 MG | 0.072 MG |
| Folate | 47 UG | 21 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 522% more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has signficantly more iron than cantaloupe - cantaloupe has 0.21mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Cantaloupe is a great source of potassium and it has 93% more potassium than egg - cantaloupe has 267mg of potassium per 100 grams and egg has 138mg 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, egg has more lutein + zeaxanthin than cantaloupe per 100 grams, however, cantaloupe contains more beta-carotene than egg per 100 grams.
| Egg | Cantaloupe | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | 26 UG |
| beta-carotene | ~ | 2020 UG |
| alpha-carotene | ~ | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than cantaloupe per 100 grams. Both egg and cantaloupe contain significant amounts of alpha linoleic acid (ALA).
| Egg | Cantaloupe | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.046 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.046 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than cantaloupe per 100 grams.
| Egg | Cantaloupe | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.035 G |
| Total | 1.577 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: Egg (Egg, whole, raw, fresh) and Cantaloupe (Melons, cantaloupe, raw) .
Egg 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 egg contain more calories in 100 grams?Egg is high in calories and cantaloupe has 80% less calories than egg - cantaloupe has 34 calories in 100g and egg has 143 calories.
Is cantaloupe or egg better for protein?
Egg is a fantastic source of protein and it has 13 times more protein than cantaloupe - cantaloupe has 0.84g of protein per 100 grams and egg has 12.6g of protein.
Does cantaloupe or egg have more carbohydrates?
By weight, egg has 10.3 times fewer carbohydrates than cantaloupe - cantaloupe has 8.2g of carbs for 100g and egg has 0.72g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in egg comprise of 100% sugar.