Cantaloupe vs. Pineapple

Nutrition comparison of Cantaloupe and Pineapple


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

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

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

  • Both cantaloupe and pineapple are high in Vitamin C.
  • Cantaloupe is a great source of potassium.
  • Cantaloupe is an excellent source of Vitamin A.
Detailed nutritional comparison of cantaloupe and pineapple 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 Pineapple (Pineapple, raw, all varieties) . Have a correction or suggestions? Shoot us an email.


Image of Cantaloupe src
Image of Pineapple src

Here's an infographic summarizing the nutritional differences between cantaloupe and pineapple. marks particularly rich nutrients.


Calories and Carbs

calories

Cantaloupe and pineapple contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and pineapple has 50 calories.

For macronutrient ratios, cantaloupe is heavier in protein, lighter in carbs and similar to pineapple for fat. Cantaloupe has a macronutrient ratio of 9:87:4 and for pineapple, 4:94:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cantaloupe Pineapple
Protein 9% 4%
Carbohydrates 87% 94%
Fat 4% 2%
Alcohol ~ ~

carbohydrates

Cantaloupe and pineapple contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and pineapple has 13.1g of carbohydrates.

dietary fiber

Pineapple has 56% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and pineapple has 1.4g of dietary fiber.

sugar

Cantaloupe and pineapple contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and pineapple has 9.9g of sugar.

Protein

protein

Cantaloupe and pineapple contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and pineapple has 0.54g of protein.

Fat

saturated fat

Both cantaloupe and pineapple are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and pineapple has 0.01g of saturated fat.

Vitamins

Vitamin C

Both cantaloupe and pineapple are high in Vitamin C. Pineapple has 30% more Vitamin C than cantaloupe - cantaloupe has 36.7mg of Vitamin C per 100 grams and pineapple has 47.8mg of Vitamin C.

Vitamin A

Cantaloupe is an excellent source of Vitamin A and it has 55 times more Vitamin A than pineapple - cantaloupe has 169ug of Vitamin A per 100 grams and pineapple has 3ug of Vitamin A.

Vitamin E

Cantaloupe and pineapple contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and pineapple has 0.02mg of Vitamin E.

Vitamin K

Cantaloupe and pineapple contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and pineapple has 0.7ug of Vitamin K.

The B Vitamins

Both cantaloupe and pineapple contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Cantaloupe Pineapple
Thiamin 0.041 MG 0.079 MG
Riboflavin 0.019 MG 0.032 MG
Niacin 0.734 MG 0.5 MG
Pantothenic acid 0.105 MG 0.213 MG
Vitamin B6 0.072 MG 0.112 MG
Folate 21 UG 18 UG

Minerals

calcium

Cantaloupe and pineapple contain similar amounts of calcium - cantaloupe has 9mg of calcium per 100 grams and pineapple has 13mg of calcium.

iron

Cantaloupe and pineapple contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and pineapple has 0.29mg of iron.

potassium

Cantaloupe is a great source of potassium and it has 145% more potassium than pineapple - cantaloupe has 267mg of potassium per 100 grams and pineapple has 109mg 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 pineapple contain small amounts of quercetin.

Cantaloupe Pineapple
luteolin 0.64 mg 0.01 mg
kaempferol 0.07 mg ~
Quercetin 0.01 mg 0.14 mg
myricetin ~ 0.01 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 Pineapple
beta-carotene 2020 UG 35 UG
alpha-carotene 16 UG ~
lutein + zeaxanthin 26 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cantaloupe has more alpha linoleic acid (ALA) than pineapple per 100 grams.

Cantaloupe Pineapple
alpha linoleic acid 0.046 G 0.017 G
Total 0.046 G 0.017 G

omega 6s

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

Cantaloupe Pineapple
linoleic acid 0.035 G 0.023 G
Total 0.035 G 0.023 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 Pineapple (Pineapple, raw, all varieties) .

Cantaloupe g

()
Daily Values (%)

Pineapple 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 pineapple contain more calories in 100 grams?
Cantaloupe and pineapple contain similar amounts of calories - cantaloupe has 34 calories in 100g and pineapple has 50 calories.

Does cantaloupe or pineapple have more carbohydrates?
By weight, cantaloupe and pineapple contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and pineapple has 13.1g of carbohydrates.