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.
Detailed nutritional comparison of yogurt and cantaloupe 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: Yogurt (Yogurt, plain, whole milk) and Cantaloupe (Melons, cantaloupe, raw) . Have a correction or suggestions? Shoot us an email.


Image of Yogurt src
Image of Cantaloupe src

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 22:30:48 and for cantaloupe, 9:87:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Yogurt Cantaloupe
Protein 22% 9%
Carbohydrates 30% 87%
Fat 48% 5%
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 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 Yogurt or Cantaloupe .

Note: The specific food items compared are: Yogurt (Yogurt, plain, whole milk) and Cantaloupe (Melons, cantaloupe, raw) .

Yogurt g

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G Water G
G Starch G
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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.