Cantaloupe vs. Green Bean

Nutrition comparison of Cantaloupe and Green Bean


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

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

For a quick recap of significant nutrients and differences in cantaloupe and green bean:

  • Both cantaloupe and green bean are high in Vitamin C and potassium.
  • Cantaloupe has more beta-carotene than green bean, however, green bean contains more alpha-carotene and lutein + zeaxanthin than cantaloupe.
  • Cantaloupe is an excellent source of Vitamin A.
  • Green bean has 59% less sugar than cantaloupe.
  • Green bean has more riboflavin and pantothenic acid.
  • Green bean has signficantly more calcium than cantaloupe.
  • Green bean is a great source of dietary fiber.
Detailed nutritional comparison of cantaloupe and green bean 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 Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cantaloupe src
Image of Green Bean src

Calories and Carbs

calories

Cantaloupe and green bean contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and green bean has 31 calories.

For macronutrient ratios, cantaloupe is lighter in protein, heavier in carbs and similar to green bean for fat. Cantaloupe has a macronutrient ratio of 9:87:4 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cantaloupe Green Bean
Protein 9% 20%
Carbohydrates 87% 76%
Fat 4% 5%
Alcohol ~ ~

carbohydrates

Cantaloupe and green bean contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and green bean has 7g of carbohydrates.

The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in green bean comprise of 48% sugar, 39% dietary fiber and 13% starch.

dietary fiber

Green bean is a great source of dietary fiber and it has 200% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.

sugar

Green bean has 59% less sugar than cantaloupe - cantaloupe has 7.9g of sugar per 100 grams and green bean has 3.3g of sugar.

Protein

protein

Cantaloupe and green bean contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and green bean has 1.8g of protein.

Fat

saturated fat

Both cantaloupe and green bean are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and green bean has 0.05g of saturated fat.

Vitamins

Vitamin C

Both cantaloupe and green bean are high in Vitamin C. Cantaloupe has 201% more Vitamin C than green bean - cantaloupe has 36.7mg of Vitamin C per 100 grams and green bean has 12.2mg of Vitamin C.

Vitamin A

Cantaloupe is an excellent source of Vitamin A and it has 383% more Vitamin A than green bean - cantaloupe has 169ug of Vitamin A per 100 grams and green bean has 35ug of Vitamin A.

Vitamin E

Cantaloupe and green bean contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.

Vitamin K

Green bean has 16 times more Vitamin K than cantaloupe - cantaloupe has 2.5ug of Vitamin K per 100 grams and green bean has 43ug of Vitamin K.

The B Vitamins

Green bean has more riboflavin and pantothenic acid. Both cantaloupe and green bean contain significant amounts of thiamin, niacin, Vitamin B6 and folate.

Cantaloupe Green Bean
Thiamin 0.041 MG 0.082 MG
Riboflavin 0.019 MG 0.104 MG
Niacin 0.734 MG 0.734 MG
Pantothenic acid 0.105 MG 0.225 MG
Vitamin B6 0.072 MG 0.141 MG
Folate 21 UG 33 UG

Minerals

calcium

Green bean has signficantly more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and green bean has 37mg of calcium.

iron

Green bean has 390% more iron than cantaloupe - cantaloupe has 0.21mg of iron per 100 grams and green bean has 1mg of iron.

potassium

Both cantaloupe and green bean are high in potassium. Cantaloupe has 27% more potassium than green bean - cantaloupe has 267mg of potassium per 100 grams and green bean has 211mg 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 green bean per 100 grams, however, green bean contains more kaempferol and quercetin than cantaloupe per 100 grams.

Cantaloupe Green Bean
luteolin 0.64 mg 0.13 mg
kaempferol 0.07 mg 0.45 mg
Quercetin 0.01 mg 2.73 mg
myricetin ~ 0.13 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 green bean per 100 grams, however, green bean contains more alpha-carotene and lutein + zeaxanthin than cantaloupe per 100 grams.

Cantaloupe Green Bean
beta-carotene 2020 UG 379 UG
alpha-carotene 16 UG 69 UG
lutein + zeaxanthin 26 UG 640 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both cantaloupe and green bean contain significant amounts of alpha linoleic acid (ALA).

Cantaloupe Green Bean
alpha linoleic acid 0.046 G 0.069 G
Total 0.046 G 0.069 G

omega 6s

Comparing omega-6 fatty acids, both cantaloupe and green bean contain small amounts of linoleic acid.

Cantaloupe Green Bean
linoleic acid 0.035 G 0.044 G
Total 0.035 G 0.044 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 Green Bean (Beans, snap, green, raw) .

Cantaloupe g

()
Daily Values (%)

Green Bean 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 green bean contain more calories in 100 grams?
Cantaloupe and green bean contain similar amounts of calories - cantaloupe has 34 calories in 100g and green bean has 31 calories.

Does cantaloupe or green bean have more carbohydrates?
By weight, cantaloupe and green bean contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and green bean has 7g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in green bean comprise of 50% sugar, 40% dietary fiber and 10% starch.

Does cantaloupe or green bean contain more potassium?
Both cantaloupe and green bean are high in potassium. Cantaloupe has 30% more potassium than green bean - cantaloupe has 267mg of potassium in 100 grams and green bean has 211mg of potassium.

Compare Food