Cantaloupe vs. Sunflower Seeds
Nutrition comparison of Cantaloupe and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and sunflower seeds:
- Both cantaloupe and sunflower seeds are high in potassium.
- Cantaloupe has 60% less carbohydrates than sunflower seed.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and cantaloupe has 95% less calories than sunflower seed - cantaloupe has 34 calories per 100 grams and sunflower seed has 619 calories.
For macronutrient ratios, cantaloupe is much heavier in carbs, much lighter in fat and similar to sunflower seeds for protein. Cantaloupe has a macronutrient ratio of 9:87:5 and for sunflower seeds, 10:12:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Sunflower Seeds | |
|---|---|---|
| Protein | 9% | 10% |
| Carbohydrates | 87% | 12% |
| Fat | 5% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe has 60% less carbohydrates than sunflower seed - cantaloupe has 8.2g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has 11 times more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Sunflower seed has less sugar than cantaloupe - cantaloupe has 7.9g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Sunflower seed is an excellent source of protein and it has 19 times more protein than cantaloupe - cantaloupe has 0.84g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and cantaloupe has 99% less saturated fat than sunflower seed - cantaloupe has 0.05g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has 25 times more Vitamin C than sunflower seed - cantaloupe has 36.7mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has more Vitamin A than sunflower seed - cantaloupe has 169ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Cantaloupe and sunflower seeds contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Cantaloupe and sunflower seeds contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cantaloupe | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.041 MG | 0.325 MG |
| Riboflavin | 0.019 MG | 0.285 MG |
| Niacin | 0.734 MG | 4.198 MG |
| Pantothenic acid | 0.105 MG | 7.056 MG |
| Vitamin B6 | 0.072 MG | 0.805 MG |
| Folate | 21 UG | 238 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 533% more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 31 times more iron than cantaloupe - cantaloupe has 0.21mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both cantaloupe and sunflower seeds are high in potassium. Sunflower seed has 84% more potassium than cantaloupe - cantaloupe has 267mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cantaloupe and sunflower seeds contain significant amounts of alpha linoleic acid (ALA).
| Cantaloupe | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.079 G |
| Total | 0.046 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than cantaloupe per 100 grams.
| Cantaloupe | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.035 G | 37.39 G |
| Total | 0.035 G | 37.39 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 Sunflower Seeds .
Note: The specific food items compared are: Cantaloupe (Melons, cantaloupe, raw) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Cantaloupe g
()
|
Daily Values (%) |
Sunflower Seeds 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cantaloupe or sunflower seeds contain more calories in 100 grams?Sunflower seed is high in calories and cantaloupe has 100% less calories than sunflower seed - cantaloupe has 34 calories in 100g and sunflower seed has 619 calories.
Does cantaloupe or sunflower seeds have more carbohydrates?
By weight, cantaloupe has 60% fewer carbohydrates than sunflower seed - cantaloupe has 8.2g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does cantaloupe or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 31 times more iron than cantaloupe - cantaloupe has 0.21mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does cantaloupe or sunflower seeds contain more potassium?
Both cantaloupe and sunflower seeds are high in potassium. Sunflower seed has 80% more potassium than cantaloupe - cantaloupe has 267mg of potassium in 100 grams and sunflower seed has 491mg of potassium.