Cantaloupe vs. Mango

Nutrition comparison of Cantaloupe and Mango


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

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

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

  • Both cantaloupe and mango are high in Vitamin C.
  • Cantaloupe is a great source of potassium.
  • Cantaloupe is an excellent source of Vitamin A.
  • Mango has more folate.
Detailed nutritional comparison of cantaloupe and mango 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 Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cantaloupe src
Image of Mango src

Calories and Carbs

calories

Cantaloupe has 43% less calories than mango - cantaloupe has 34 calories per 100 grams and mango has 60 calories.

For macronutrient ratios, cantaloupe is heavier in protein and similar to mango for carbs and fat. Cantaloupe has a macronutrient ratio of 9:87:5 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cantaloupe Mango
Protein 9% 5%
Carbohydrates 87% 90%
Fat 5% 5%
Alcohol ~ ~

carbohydrates

Cantaloupe has 46% less carbohydrates than mango - cantaloupe has 8.2g of total carbs per 100 grams and mango has 15g of carbohydrates.

The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.

dietary fiber

Mango has 78% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.

sugar

Cantaloupe has 42% less sugar than mango - cantaloupe has 7.9g of sugar per 100 grams and mango has 13.7g of sugar.

Protein

protein

Cantaloupe and mango contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and mango has 0.82g of protein.

Fat

saturated fat

Both cantaloupe and mango are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and mango has 0.09g of saturated fat.

Vitamins

Vitamin C

Both cantaloupe and mango are high in Vitamin C. Cantaloupe is very similar to mango for Vitamin C - cantaloupe has 36.7mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.

Vitamin A

Cantaloupe is an excellent source of Vitamin A and it has 213% more Vitamin A than mango - cantaloupe has 169ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.

Vitamin E

Cantaloupe and mango contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.

Vitamin K

Cantaloupe and mango contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.

The B Vitamins

Mango has more folate. Both cantaloupe and mango contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.

Cantaloupe Mango
Thiamin 0.041 MG 0.028 MG
Riboflavin 0.019 MG 0.038 MG
Niacin 0.734 MG 0.669 MG
Pantothenic acid 0.105 MG 0.197 MG
Vitamin B6 0.072 MG 0.119 MG
Folate 21 UG 43 UG

Minerals

calcium

Cantaloupe and mango contain similar amounts of calcium - cantaloupe has 9mg of calcium per 100 grams and mango has 11mg of calcium.

iron

Cantaloupe and mango contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and mango has 0.16mg of iron.

potassium

Cantaloupe is a great source of potassium and it has 59% more potassium than mango - cantaloupe has 267mg of potassium per 100 grams and mango has 168mg 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, both cantaloupe and mango contain small amounts of kaempferol.

Cantaloupe Mango
luteolin 0.64 mg 0.02 mg
kaempferol 0.07 mg 0.05 mg
Quercetin 0.01 mg ~
apigenin ~ 0.01 mg
myricetin ~ 0.06 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, both cantaloupe and mango contain significant amounts of lutein + zeaxanthin.

Cantaloupe Mango
beta-carotene 2020 UG 640 UG
alpha-carotene 16 UG 9 UG
lutein + zeaxanthin 26 UG 23 UG
lycopene ~ 3 UG

Omega-3 and Omega-6

omega 3s

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

Cantaloupe Mango
alpha linoleic acid 0.046 G 0.051 G
Total 0.046 G 0.051 G

omega 6s

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

Cantaloupe Mango
linoleic acid 0.035 G 0.019 G
Total 0.035 G 0.019 G



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 Cantaloupe or Mango .

Note: The specific food items compared are: Cantaloupe (Melons, cantaloupe, raw) and Mango (Mangos, raw) .

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G Water G
G Starch G
G Alcohol G


FAQ

Does cantaloupe or mango contain more calories in 100 grams?
Cantaloupe has 40% less calories than mango - cantaloupe has 34 calories in 100g and mango has 60 calories.

Does cantaloupe or mango have more carbohydrates?
By weight, cantaloupe has 50% fewer carbohydrates than mango - cantaloupe has 8.2g of carbs for 100g and mango has 15g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.