Egg White vs. Cantaloupe

Nutrition comparison of Egg White and Cantaloupe


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of egg white versus cantaloupe (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in egg white and cantaloupe:

  • Cantaloupe has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
  • Cantaloupe is a great source of potassium.
  • Cantaloupe is an excellent source of Vitamin A and Vitamin C.
  • Egg white has 10 times less sugar than cantaloupe.
  • Egg white has 10.1 times less carbohydrates than cantaloupe.
  • Egg white is a great source of protein.
Detailed nutritional comparison of egg white and cantaloupe 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: Egg White (Egg, white, raw, fresh) and Cantaloupe (Melons, cantaloupe, raw) . Have a correction or suggestions? Shoot us an email.


Image of Egg White src
Image of Cantaloupe src

Calories and Carbs

calories

Cantaloupe and egg white contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and egg white has 52 calories.

For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and similar to cantaloupe for fat. Egg white has a macronutrient ratio of 91:6:4 and for cantaloupe, 9:87:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg White Cantaloupe
Protein 91% 9%
Carbohydrates 6% 87%
Fat 4% 5%
Alcohol ~ ~

carbohydrates

Egg white has 10.1 times less carbohydrates than cantaloupe - cantaloupe has 8.2g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.

The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in egg white comprise of 100% sugar.

dietary fiber

Cantaloupe has more dietary fiber than egg white - cantaloupe has 0.9g of dietary fiber per 100 grams and egg white does not contain significant amounts.

sugar

Egg white has 10 times less sugar than cantaloupe - cantaloupe has 7.9g of sugar per 100 grams and egg white has 0.71g of sugar.

Protein

protein

Egg white is a great source of protein and it has 11 times more protein than cantaloupe - cantaloupe has 0.84g of protein per 100 grams and egg white has 10.9g of protein.

Fat

saturated fat

Both cantaloupe and egg white are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and egg white does not contain significant amounts.

Vitamins

Vitamin C

Cantaloupe is an excellent source of Vitamin C and it has more Vitamin C than egg white - cantaloupe has 36.7mg of Vitamin C per 100 grams and egg white does not contain significant amounts.

Vitamin A

Cantaloupe is an excellent source of Vitamin A and it has more Vitamin A than egg white - cantaloupe has 169ug of Vitamin A per 100 grams and egg white does not contain significant amounts.

Vitamin E

Cantaloupe and egg white contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and egg white does not contain significant amounts.

Vitamin K

Cantaloupe and egg white contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and egg white does not contain significant amounts.

The B Vitamins

Cantaloupe has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12. Both egg white and cantaloupe contain significant amounts of pantothenic acid.

Egg White Cantaloupe
Thiamin 0.004 MG 0.041 MG
Riboflavin 0.439 MG 0.019 MG
Niacin 0.105 MG 0.734 MG
Pantothenic acid 0.19 MG 0.105 MG
Vitamin B6 0.005 MG 0.072 MG
Folate 4 UG 21 UG
Vitamin B12 0.09 UG ~

Minerals

calcium

Cantaloupe and egg white contain similar amounts of calcium - cantaloupe has 9mg of calcium per 100 grams and egg white has 7mg of calcium.

iron

Cantaloupe and egg white contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and egg white has 0.08mg of iron.

potassium

Cantaloupe is a great source of potassium and it has 64% more potassium than egg white - cantaloupe has 267mg of potassium per 100 grams and egg white has 163mg of potassium.




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 Egg White or Cantaloupe .

Note: The specific food items compared are: Egg White (Egg, white, raw, fresh) and Cantaloupe (Melons, cantaloupe, raw) .

Egg White g

()
Daily Values (%)

Cantaloupe g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does cantaloupe or egg white contain more calories in 100 grams?
Cantaloupe and egg white contain similar amounts of calories - cantaloupe has 34 calories in 100g and egg white has 52 calories.

Is cantaloupe or egg white better for protein?
Egg white is a great source of protein and it has 11 times more protein than cantaloupe - cantaloupe has 0.84g of protein per 100 grams and egg white has 10.9g of protein.

Does cantaloupe or egg white have more carbohydrates?
By weight, egg white has 10.1 times fewer carbohydrates than cantaloupe - cantaloupe has 8.2g of carbs for 100g and egg white has 0.73g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in egg white comprise of 100% sugar.