Cantaloupe vs. Pine Nut
Nutrition comparison of Cantaloupe and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and pine nut:
- Both cantaloupe and pine nut are high in potassium.
- Cantaloupe has signficantly less saturated fat than pine nut.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
- Pine nut has 54% less sugar than cantaloupe.
- Pine nut has more thiamin, riboflavin, niacin and pantothenic acid.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pine nut is high in calories and cantaloupe has 95% less calories than pine nut - cantaloupe has 34 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, cantaloupe is much heavier in carbs, much lighter in fat and similar to pine nut for protein. Cantaloupe has a macronutrient ratio of 9:87:4 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Pine Nut | |
|---|---|---|
| Protein | 9% | 8% |
| Carbohydrates | 87% | 7% |
| Fat | 4% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and pine nut contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Pine nut is an excellent source of dietary fiber and it has 311% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Pine nut has 54% less sugar than cantaloupe - cantaloupe has 7.9g of sugar per 100 grams and pine nut has 3.6g of sugar.
Protein
protein
Pine nut is an excellent source of protein and it has 15 times more protein than cantaloupe - cantaloupe has 0.84g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Cantaloupe has signficantly less saturated fat than pine nut - cantaloupe has 0.05g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has 44 times more Vitamin C than pine nut - cantaloupe has 36.7mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 168 times more Vitamin A than pine nut - cantaloupe has 169ug of Vitamin A per 100 grams and pine nut has 1ug of Vitamin A.
Vitamin E
Pine nut is a great source of Vitamin E and it has 185 times more Vitamin E than cantaloupe - cantaloupe has 0.05mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Pine nut has 20 times more Vitamin K than cantaloupe - cantaloupe has 2.5ug of Vitamin K per 100 grams and pine nut has 53.9ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin, riboflavin, niacin and pantothenic acid. Both cantaloupe and pine nut contain significant amounts of Vitamin B6 and folate.
| Cantaloupe | Pine Nut | |
|---|---|---|
| Thiamin | 0.041 MG | 0.364 MG |
| Riboflavin | 0.019 MG | 0.227 MG |
| Niacin | 0.734 MG | 4.387 MG |
| Pantothenic acid | 0.105 MG | 0.313 MG |
| Vitamin B6 | 0.072 MG | 0.094 MG |
| Folate | 21 UG | 34 UG |
Minerals
calcium
Cantaloupe and pine nut contain similar amounts of calcium - cantaloupe has 9mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Pine nut is an excellent source of iron and it has 25 times more iron than cantaloupe - cantaloupe has 0.21mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both cantaloupe and pine nut are high in potassium. Pine nut has 124% more potassium than cantaloupe - cantaloupe has 267mg of potassium per 100 grams and pine nut has 597mg 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,
| Cantaloupe | Pine Nut | |
|---|---|---|
| beta-carotene | 2020 UG | 17 UG |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 26 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than cantaloupe per 100 grams.
| Cantaloupe | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.164 G |
| Total | 0.046 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than cantaloupe per 100 grams.
| Cantaloupe | Pine Nut | |
|---|---|---|
| linoleic acid | 0.035 G | 33.15 G |
| other omega 6 | ~ | 0.052 G |
| Total | 0.035 G | 33.202 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 Pine Nut (Nuts, pine nuts, dried) .
Cantaloupe g
()
|
Daily Values (%) |
Pine Nut 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 pine nut contain more calories in 100 grams?Pine nut is high in calories and cantaloupe has 100% less calories than pine nut - cantaloupe has 34 calories in 100g and pine nut has 673 calories.
Does cantaloupe or pine nut have more carbohydrates?
By weight, cantaloupe and pine nut contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and pine nut has 13.1g of carbohydrates.
Does cantaloupe or pine nut contain more iron?
Pine nut is an abundant source of iron and it has 25 times more iron than cantaloupe - cantaloupe has 0.21mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does cantaloupe or pine nut contain more potassium?
Both cantaloupe and pine nut are high in potassium. Pine nut has 120% more potassium than cantaloupe - cantaloupe has 267mg of potassium in 100 grams and pine nut has 597mg of potassium.