Yogurt vs. Cantaloupe
Nutrition comparison of Yogurt and Cantaloupe
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
cantaloupe
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and cantaloupe:
- Cantaloupe has 40.1 times less saturated fat than yogurt.
- Cantaloupe is a great source of potassium.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
- Yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, cantaloupe contains more niacin, Vitamin B6 and folate.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Cantaloupe (Melons, cantaloupe, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe has 44% less calories than yogurt - cantaloupe has 34 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is heavier in protein, much lighter in carbs and much heavier in fat compared to cantaloupe per calorie. Yogurt has a macronutrient ratio of 23:30:47 and for cantaloupe, 9:87:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Cantaloupe | |
|---|---|---|
| Protein | 23% | 9% |
| Carbohydrates | 30% | 87% |
| Fat | 47% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and yogurt contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in yogurt comprise of 100% sugar.
dietary fiber
Cantaloupe has more dietary fiber than yogurt - cantaloupe has 0.9g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Cantaloupe and yogurt contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Yogurt has 313% more protein than cantaloupe - cantaloupe has 0.84g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Cantaloupe has 40.1 times less saturated fat than yogurt - cantaloupe has 0.05g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Cantaloupe has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and cantaloupe does not contain significant amounts.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has 72 times more Vitamin C than yogurt - cantaloupe has 36.7mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 526% more Vitamin A than yogurt - cantaloupe has 169ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Yogurt and cantaloupe contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and cantaloupe does not contain significant amounts.
Vitamin E
Cantaloupe and yogurt contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Cantaloupe and yogurt contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, cantaloupe contains more niacin, Vitamin B6 and folate. Both yogurt and cantaloupe contain significant amounts of thiamin.
| Yogurt | Cantaloupe | |
|---|---|---|
| Thiamin | 0.029 MG | 0.041 MG |
| Riboflavin | 0.142 MG | 0.019 MG |
| Niacin | 0.075 MG | 0.734 MG |
| Pantothenic acid | 0.389 MG | 0.105 MG |
| Vitamin B6 | 0.032 MG | 0.072 MG |
| Folate | 7 UG | 21 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 12 times more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Cantaloupe and yogurt contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Cantaloupe is a great source of potassium and it has 72% more potassium than yogurt - cantaloupe has 267mg of potassium per 100 grams and yogurt has 155mg 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,
| Yogurt | Cantaloupe | |
|---|---|---|
| beta-carotene | 5 UG | 2020 UG |
| alpha-carotene | ~ | 16 UG |
| lutein + zeaxanthin | ~ | 26 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both yogurt and cantaloupe contain significant amounts of alpha linoleic acid (ALA).
| Yogurt | Cantaloupe | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.046 G |
| Total | 0.027 G | 0.046 G |
omega 6s
Comparing omega-6 fatty acids, both yogurt and cantaloupe contain significant amounts of linoleic acid.
| Yogurt | Cantaloupe | |
|---|---|---|
| linoleic acid | 0.065 G | 0.035 G |
| Total | 0.065 G | 0.035 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: Yogurt (Yogurt, plain, whole milk) and Cantaloupe (Melons, cantaloupe, raw) .
Yogurt g
()
|
Daily Values (%) |
Cantaloupe 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 yogurt contain more calories in 100 grams?Cantaloupe has 40% less calories than yogurt - cantaloupe has 34 calories in 100g and yogurt has 61 calories.
Does cantaloupe or yogurt have more carbohydrates?
By weight, cantaloupe and yogurt contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and yogurt has 4.7g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in yogurt comprise of 100% sugar.
Does cantaloupe or yogurt contain more calcium?
Yogurt is a rich source of calcium and it has 12 times more calcium than cantaloupe - cantaloupe has 9mg of calcium in 100 grams and yogurt has 121mg of calcium.