Cantaloupe vs. Strawberries

Nutrition comparison of Cantaloupe and Strawberries


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

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

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

  • Both strawberries and cantaloupe 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 strawberries 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 Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cantaloupe src
Image of Strawberries src

Calories and Carbs

calories

Strawberries and cantaloupe contain similar amounts of calories - strawberry has 32 calories per 100 grams and cantaloupe has 34 calories.

For macronutrient ratios, cantaloupe is similar to strawberries for protein, carbs and fat. Cantaloupe has a macronutrient ratio of 9:87:5 and for strawberries, 8:85:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cantaloupe Strawberries
Protein 9% 8%
Carbohydrates 87% 85%
Fat 5% 7%
Alcohol ~ ~

carbohydrates

Strawberries and cantaloupe contain similar amounts carbs - strawberry has 7.7g of total carbs per 100 grams and cantaloupe has 8.2g of carbohydrates.

The carbs in strawberries are made of 71% sugar, 29% dietary fiber and 1% starch, whereas the carbs in cantaloupe comprise of 89% sugar and 10% dietary fiber.

dietary fiber

Strawberry has 122% more dietary fiber than cantaloupe - strawberry has 2g of dietary fiber per 100 grams and cantaloupe has 0.9g of dietary fiber.

sugar

Strawberries and cantaloupe contain similar amounts of sugar - strawberry has 4.9g of sugar per 100 grams and cantaloupe has 7.9g of sugar.



Protein

protein

Strawberries and cantaloupe contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and cantaloupe has 0.84g of protein.

Fat

saturated fat

Both strawberries and cantaloupe are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and cantaloupe has 0.05g of saturated fat.

Vitamins

Vitamin C

Both strawberries and cantaloupe are high in Vitamin C. Strawberry has 60% more Vitamin C than cantaloupe - strawberry has 58.8mg of Vitamin C per 100 grams and cantaloupe has 36.7mg of Vitamin C.

Vitamin A

Cantaloupe is an excellent source of Vitamin A and it has 168 times more Vitamin A than strawberry - strawberry has 1ug of Vitamin A per 100 grams and cantaloupe has 169ug of Vitamin A.

Vitamin E

Strawberries and cantaloupe contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and cantaloupe has 0.05mg of Vitamin E.

Vitamin K

Strawberries and cantaloupe contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and cantaloupe has 2.5ug of Vitamin K.

The B Vitamins

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

Cantaloupe Strawberries
Thiamin 0.041 MG 0.024 MG
Riboflavin 0.019 MG 0.022 MG
Niacin 0.734 MG 0.386 MG
Pantothenic acid 0.105 MG 0.125 MG
Vitamin B6 0.072 MG 0.047 MG
Folate 21 UG 24 UG

Minerals

calcium

Strawberries and cantaloupe contain similar amounts of calcium - strawberry has 16mg of calcium per 100 grams and cantaloupe has 9mg of calcium.

iron

Strawberries and cantaloupe contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and cantaloupe has 0.21mg of iron.

potassium

Cantaloupe is a great source of potassium and it has 75% more potassium than strawberry - strawberry has 153mg of potassium per 100 grams and cantaloupe has 267mg 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 strawberry per 100 grams, however, strawberry contains more kaempferol and quercetin than cantaloupe per 100 grams.

Cantaloupe Strawberries
luteolin 0.64 mg ~
kaempferol 0.07 mg 0.5 mg
Quercetin 0.01 mg 1.11 mg
myricetin ~ 0.04 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 strawberries contain significant amounts of lutein + zeaxanthin.

Cantaloupe Strawberries
beta-carotene 2020 UG 7 UG
alpha-carotene 16 UG ~
lutein + zeaxanthin 26 UG 26 UG

Omega-3 and Omega-6

omega 3s

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

Cantaloupe Strawberries
alpha linoleic acid 0.046 G 0.065 G
Total 0.046 G 0.065 G

omega 6s

Comparing omega-6 fatty acids, strawberry has more linoleic acid than cantaloupe per 100 grams.

Cantaloupe Strawberries
linoleic acid 0.035 G 0.09 G
Total 0.035 G 0.09 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 Strawberries .

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

Cantaloupe g

()
Daily Values (%)

Strawberries 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