Side-by-Side Comparison

Cantaloupe (Muskmelon) vs Dates (Medjool)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean cantaloupe melon cut in half revealing orange seed cavity and fragrant flesh

fruits

Cantaloupe (Muskmelon)

34Calories

0.8Protein

0.9Fiber

36.7Vit C

View Details

Plump wrinkly dark amber Medjool dates on a modern plate

fruits

Dates (Medjool)

277Calories

1.8Protein

6.7Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-88%

Cantaloupe (Muskmelon)

Cantaloupe (Muskmelon) has fewer calories (energy) (34 kcal vs 277 kcal, 243 kcal less).

Higher Protein

+115%

Dates (Medjool)

Dates (Medjool) provides 1.8 g vs 0.84 g in Cantaloupe (Muskmelon) (+0.97 g, +115%).

Higher Dietary Fiber

+644%

Dates (Medjool)

Dates (Medjool) provides 6.7 g vs 0.90 g in Cantaloupe (Muskmelon) (+5.8 g, +644%).

Higher Vitamin C

Cantaloupe (Muskmelon)

Cantaloupe (Muskmelon) provides 36.7 mg vs 0 mg in Dates (Medjool) (+36.7 mg).

Comparing per 100 g standard edible portion.

Nutrient

Cantaloupe (Muskmelon)100 g edible portion

Dates (Medjool)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Dates (Medjool) higher

Cantaloupe (Muskmelon)

34 kcal2% DV

Dates (Medjool)

277 kcal14% DV

Dates (Medjool) provides 277 kcal vs 34 kcal in Cantaloupe (Muskmelon) (+243 kcal, +715%).

ProteinDates (Medjool) higher

Cantaloupe (Muskmelon)

0.84 g2% DV

Dates (Medjool)

1.8 g4% DV

Dates (Medjool) provides 1.8 g vs 0.84 g in Cantaloupe (Muskmelon) (+0.97 g, +115%).

CarbohydratesDates (Medjool) higher

Cantaloupe (Muskmelon)

8.2 g3% DV

Dates (Medjool)

75.0 g27% DV

Dates (Medjool) provides 75.0 g vs 8.2 g in Cantaloupe (Muskmelon) (+66.8 g, +819%).

Dietary FiberDates (Medjool) higher

Cantaloupe (Muskmelon)

0.90 g3% DV

Dates (Medjool)

6.7 g24% DV

Dates (Medjool) provides 6.7 g vs 0.90 g in Cantaloupe (Muskmelon) (+5.8 g, +644%).

Total FatSimilar

Cantaloupe (Muskmelon)

0.19 g

Dates (Medjool)

0.15 g

Both Cantaloupe (Muskmelon) and Dates (Medjool) provide similar amounts of total fat (0.19 g).

Total SugarsDates (Medjool) higher

Cantaloupe (Muskmelon)

7.9 g16% DV

Dates (Medjool)

66.5 g133% DV

Dates (Medjool) provides 66.5 g vs 7.9 g in Cantaloupe (Muskmelon) (+58.6 g, +746%).

Vitamins12 nutrients

Vitamin CCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

36.7 mg41% DV

Dates (Medjool)

0 mg

Cantaloupe (Muskmelon) has higher vitamin c (36.7 mg vs 0 mg).

Vitamin A (RAE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

169 µg19% DV

Dates (Medjool)

7.0 µg1% DV

Cantaloupe (Muskmelon) provides 169 µg vs 7.0 µg in Dates (Medjool) (+162 µg, +2314%).

Vitamin DSimilar

Cantaloupe (Muskmelon)

0 µg

Dates (Medjool)

0 µg

Both Cantaloupe (Muskmelon) and Dates (Medjool) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Cantaloupe (Muskmelon)

0.05 mg

Dates (Medjool)

0.05 mg

Both Cantaloupe (Muskmelon) and Dates (Medjool) provide similar amounts of vitamin e (0.05 mg).

Vitamin KDates (Medjool) higher

Cantaloupe (Muskmelon)

2.5 µg2% DV

Dates (Medjool)

2.7 µg2% DV

Dates (Medjool) provides 2.7 µg vs 2.5 µg in Cantaloupe (Muskmelon) (+0.2 µg, +8%).

Folate (DFE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

21 µg5% DV

Dates (Medjool)

15 µg4% DV

Cantaloupe (Muskmelon) provides 21 µg vs 15 µg in Dates (Medjool) (+6.0 µg, +40%).

Thiamin (Vitamin B1)Similar

Cantaloupe (Muskmelon)

0.04 mg3% DV

Dates (Medjool)

0.05 mg4% DV

Both Cantaloupe (Muskmelon) and Dates (Medjool) provide similar amounts of thiamin (vitamin b1) (0.04 mg).

Riboflavin (Vitamin B2)Similar

Cantaloupe (Muskmelon)

0.02 mg1% DV

Dates (Medjool)

0.06 mg5% DV

Both Cantaloupe (Muskmelon) and Dates (Medjool) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)Dates (Medjool) higher

Cantaloupe (Muskmelon)

0.73 mg5% DV

Dates (Medjool)

1.6 mg10% DV

Dates (Medjool) provides 1.6 mg vs 0.73 mg in Cantaloupe (Muskmelon) (+0.88 mg, +119%).

Pantothenic Acid (B5)Dates (Medjool) higher

Cantaloupe (Muskmelon)

0.11 mg2% DV

Dates (Medjool)

0.81 mg16% DV

Dates (Medjool) provides 0.81 mg vs 0.11 mg in Cantaloupe (Muskmelon) (+0.70 mg, +667%).

Vitamin B6Dates (Medjool) higher

Cantaloupe (Muskmelon)

0.07 mg4% DV

Dates (Medjool)

0.25 mg15% DV

Dates (Medjool) provides 0.25 mg vs 0.07 mg in Cantaloupe (Muskmelon) (+0.18 mg, +246%).

Vitamin B12Similar

Cantaloupe (Muskmelon)

0 µg

Dates (Medjool)

0 µg

Both Cantaloupe (Muskmelon) and Dates (Medjool) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

16.0 mg1% DV

Dates (Medjool)

1.0 mg

Cantaloupe (Muskmelon) provides 16.0 mg vs 1.0 mg in Dates (Medjool) (+15.0 mg, +1500%).

PotassiumDates (Medjool) higher

Cantaloupe (Muskmelon)

267 mg6% DV

Dates (Medjool)

696 mg15% DV

Dates (Medjool) provides 696 mg vs 267 mg in Cantaloupe (Muskmelon) (+429 mg, +161%).

CalciumDates (Medjool) higher

Cantaloupe (Muskmelon)

9.0 mg1% DV

Dates (Medjool)

64.0 mg5% DV

Dates (Medjool) provides 64.0 mg vs 9.0 mg in Cantaloupe (Muskmelon) (+55.0 mg, +611%).

IronDates (Medjool) higher

Cantaloupe (Muskmelon)

0.21 mg1% DV

Dates (Medjool)

0.90 mg5% DV

Dates (Medjool) provides 0.90 mg vs 0.21 mg in Cantaloupe (Muskmelon) (+0.69 mg, +329%).

MagnesiumDates (Medjool) higher

Cantaloupe (Muskmelon)

12.0 mg3% DV

Dates (Medjool)

54.0 mg13% DV

Dates (Medjool) provides 54.0 mg vs 12.0 mg in Cantaloupe (Muskmelon) (+42.0 mg, +350%).

PhosphorusDates (Medjool) higher

Cantaloupe (Muskmelon)

15.0 mg1% DV

Dates (Medjool)

62.0 mg5% DV

Dates (Medjool) provides 62.0 mg vs 15.0 mg in Cantaloupe (Muskmelon) (+47.0 mg, +313%).

ZincDates (Medjool) higher

Cantaloupe (Muskmelon)

0.18 mg2% DV

Dates (Medjool)

0.44 mg4% DV

Dates (Medjool) provides 0.44 mg vs 0.18 mg in Cantaloupe (Muskmelon) (+0.26 mg, +144%).

Lipids1 nutrients

Saturated FatSimilar

Cantaloupe (Muskmelon)

0.05 g

Dates (Medjool)

0.03 g

Both Cantaloupe (Muskmelon) and Dates (Medjool) provide similar amounts of saturated fat (0.05 g).

Nutrient

Cantaloupe (Muskmelon)160 g (1 cup diced (160 g))

Dates (Medjool)24 g (1 date (24 g))

Macronutrients6 nutrients

Calories (Energy)Dates (Medjool) higher

Cantaloupe (Muskmelon)

54 kcal3% DV

Dates (Medjool)

66 kcal3% DV

Dates (Medjool) provides 66 kcal vs 54 kcal in Cantaloupe (Muskmelon) (+12 kcal, +22%).

ProteinCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

1.3 g3% DV

Dates (Medjool)

0.43 g1% DV

Cantaloupe (Muskmelon) provides 1.3 g vs 0.43 g in Dates (Medjool) (+0.91 g, +209%).

CarbohydratesDates (Medjool) higher

Cantaloupe (Muskmelon)

13.1 g5% DV

Dates (Medjool)

18.0 g7% DV

Dates (Medjool) provides 18.0 g vs 13.1 g in Cantaloupe (Muskmelon) (+4.9 g, +38%).

Dietary FiberDates (Medjool) higher

Cantaloupe (Muskmelon)

1.4 g5% DV

Dates (Medjool)

1.6 g6% DV

Dates (Medjool) provides 1.6 g vs 1.4 g in Cantaloupe (Muskmelon) (+0.17 g, +12%).

Total FatCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.30 g

Dates (Medjool)

0.04 g

Cantaloupe (Muskmelon) provides 0.30 g vs 0.04 g in Dates (Medjool) (+0.27 g, +744%).

Total SugarsDates (Medjool) higher

Cantaloupe (Muskmelon)

12.6 g25% DV

Dates (Medjool)

16.0 g32% DV

Dates (Medjool) provides 16.0 g vs 12.6 g in Cantaloupe (Muskmelon) (+3.4 g, +27%).

Vitamins12 nutrients

Vitamin CCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

58.7 mg65% DV

Dates (Medjool)

0 mg

Cantaloupe (Muskmelon) has higher vitamin c (58.7 mg vs 0 mg).

Vitamin A (RAE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

270 µg30% DV

Dates (Medjool)

1.7 µg

Cantaloupe (Muskmelon) provides 270 µg vs 1.7 µg in Dates (Medjool) (+269 µg, +15995%).

Vitamin DSimilar

Cantaloupe (Muskmelon)

0 µg

Dates (Medjool)

0 µg

Both Cantaloupe (Muskmelon) and Dates (Medjool) provide similar amounts of vitamin d (0 µg).

Vitamin ECantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.08 mg1% DV

Dates (Medjool)

0.01 mg

Cantaloupe (Muskmelon) provides slightly more vitamin e (0.08 mg vs 0.01 mg).

Vitamin KCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

4.0 µg3% DV

Dates (Medjool)

0.6 µg1% DV

Cantaloupe (Muskmelon) provides 4.0 µg vs 0.6 µg in Dates (Medjool) (+3.4 µg, +517%).

Folate (DFE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

34 µg8% DV

Dates (Medjool)

3.6 µg1% DV

Cantaloupe (Muskmelon) provides 34 µg vs 3.6 µg in Dates (Medjool) (+30 µg, +833%).

Thiamin (Vitamin B1)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.07 mg5% DV

Dates (Medjool)

0.01 mg1% DV

Cantaloupe (Muskmelon) provides slightly more thiamin (vitamin b1) (0.07 mg vs 0.01 mg).

Riboflavin (Vitamin B2)Similar

Cantaloupe (Muskmelon)

0.03 mg2% DV

Dates (Medjool)

0.01 mg1% DV

Both Cantaloupe (Muskmelon) and Dates (Medjool) provide similar amounts of riboflavin (vitamin b2) (0.03 mg).

Niacin (Vitamin B3)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

1.2 mg7% DV

Dates (Medjool)

0.39 mg2% DV

Cantaloupe (Muskmelon) provides 1.2 mg vs 0.39 mg in Dates (Medjool) (+0.79 mg, +204%).

Pantothenic Acid (B5)Similar

Cantaloupe (Muskmelon)

0.17 mg3% DV

Dates (Medjool)

0.19 mg4% DV

Both Cantaloupe (Muskmelon) and Dates (Medjool) provide similar amounts of pantothenic acid (b5) (0.17 mg).

Vitamin B6Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.12 mg7% DV

Dates (Medjool)

0.06 mg4% DV

Cantaloupe (Muskmelon) provides slightly more vitamin b6 (0.12 mg vs 0.06 mg).

Vitamin B12Similar

Cantaloupe (Muskmelon)

0 µg

Dates (Medjool)

0 µg

Both Cantaloupe (Muskmelon) and Dates (Medjool) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

25.6 mg1% DV

Dates (Medjool)

0.24 mg

Cantaloupe (Muskmelon) provides 25.6 mg vs 0.24 mg in Dates (Medjool) (+25.4 mg, +10567%).

PotassiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

427 mg9% DV

Dates (Medjool)

167 mg4% DV

Cantaloupe (Muskmelon) provides 427 mg vs 167 mg in Dates (Medjool) (+260 mg, +156%).

CalciumDates (Medjool) higher

Cantaloupe (Muskmelon)

14.4 mg1% DV

Dates (Medjool)

15.4 mg1% DV

Dates (Medjool) provides 15.4 mg vs 14.4 mg in Cantaloupe (Muskmelon) (+0.96 mg, +7%).

IronCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.34 mg2% DV

Dates (Medjool)

0.22 mg1% DV

Cantaloupe (Muskmelon) provides 0.34 mg vs 0.22 mg in Dates (Medjool) (+0.12 mg, +56%).

MagnesiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

19.2 mg5% DV

Dates (Medjool)

13.0 mg3% DV

Cantaloupe (Muskmelon) provides 19.2 mg vs 13.0 mg in Dates (Medjool) (+6.2 mg, +48%).

PhosphorusCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

24.0 mg2% DV

Dates (Medjool)

14.9 mg1% DV

Cantaloupe (Muskmelon) provides 24.0 mg vs 14.9 mg in Dates (Medjool) (+9.1 mg, +61%).

ZincCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.29 mg3% DV

Dates (Medjool)

0.11 mg1% DV

Cantaloupe (Muskmelon) provides 0.29 mg vs 0.11 mg in Dates (Medjool) (+0.18 mg, +173%).

Lipids1 nutrients

Saturated FatCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.08 g

Dates (Medjool)

0.01 g

Cantaloupe (Muskmelon) provides slightly more saturated fat (0.08 g vs 0.01 g).

Nutrient

Cantaloupe (Muskmelon)Amount per 100 kcal (294 g)

Dates (Medjool)Amount per 100 kcal (36 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Cantaloupe (Muskmelon)

100 kcal5% DV

Dates (Medjool)

100 kcal5% DV

Both Cantaloupe (Muskmelon) and Dates (Medjool) provide similar amounts of calories (energy) (100 kcal).

ProteinCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

2.5 g5% DV

Dates (Medjool)

0.65 g1% DV

Cantaloupe (Muskmelon) provides 2.5 g vs 0.65 g in Dates (Medjool) (+1.8 g, +279%).

CarbohydratesDates (Medjool) higher

Cantaloupe (Muskmelon)

24.0 g9% DV

Dates (Medjool)

27.0 g10% DV

Dates (Medjool) provides 27.0 g vs 24.0 g in Cantaloupe (Muskmelon) (+3.0 g, +12%).

Dietary FiberCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

2.6 g9% DV

Dates (Medjool)

2.4 g9% DV

Cantaloupe (Muskmelon) provides 2.6 g vs 2.4 g in Dates (Medjool) (+0.23 g, +10%).

Total FatCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.56 g1% DV

Dates (Medjool)

0.05 g

Cantaloupe (Muskmelon) provides 0.56 g vs 0.05 g in Dates (Medjool) (+0.50 g, +934%).

Total SugarsDates (Medjool) higher

Cantaloupe (Muskmelon)

23.1 g46% DV

Dates (Medjool)

23.9 g48% DV

Dates (Medjool) provides 23.9 g vs 23.1 g in Cantaloupe (Muskmelon) (+0.82 g, +4%).

Vitamins12 nutrients

Vitamin CCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

108 mg120% DV

Dates (Medjool)

0 mg

Cantaloupe (Muskmelon) has higher vitamin c (108 mg vs 0 mg).

Vitamin A (RAE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

497 µg55% DV

Dates (Medjool)

2.5 µg

Cantaloupe (Muskmelon) provides 497 µg vs 2.5 µg in Dates (Medjool) (+494 µg, +19617%).

Vitamin DSimilar

Cantaloupe (Muskmelon)

0 µg

Dates (Medjool)

0 µg

Both Cantaloupe (Muskmelon) and Dates (Medjool) provide similar amounts of vitamin d (0 µg).

Vitamin ECantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.15 mg1% DV

Dates (Medjool)

0.02 mg

Cantaloupe (Muskmelon) provides slightly more vitamin e (0.15 mg vs 0.02 mg).

Vitamin KCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

7.4 µg6% DV

Dates (Medjool)

1.0 µg1% DV

Cantaloupe (Muskmelon) provides 7.4 µg vs 1.0 µg in Dates (Medjool) (+6.4 µg, +656%).

Folate (DFE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

62 µg15% DV

Dates (Medjool)

5.4 µg1% DV

Cantaloupe (Muskmelon) provides 62 µg vs 5.4 µg in Dates (Medjool) (+56 µg, +1043%).

Thiamin (Vitamin B1)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.12 mg10% DV

Dates (Medjool)

0.02 mg2% DV

Cantaloupe (Muskmelon) provides slightly more thiamin (vitamin b1) (0.12 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Similar

Cantaloupe (Muskmelon)

0.06 mg4% DV

Dates (Medjool)

0.02 mg2% DV

Both Cantaloupe (Muskmelon) and Dates (Medjool) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

2.2 mg13% DV

Dates (Medjool)

0.58 mg4% DV

Cantaloupe (Muskmelon) provides 2.2 mg vs 0.58 mg in Dates (Medjool) (+1.6 mg, +272%).

Pantothenic Acid (B5)Similar

Cantaloupe (Muskmelon)

0.31 mg6% DV

Dates (Medjool)

0.29 mg6% DV

Both Cantaloupe (Muskmelon) and Dates (Medjool) provide similar amounts of pantothenic acid (b5) (0.31 mg).

Vitamin B6Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.21 mg12% DV

Dates (Medjool)

0.09 mg5% DV

Cantaloupe (Muskmelon) provides 0.21 mg vs 0.09 mg in Dates (Medjool) (+0.12 mg, +136%).

Vitamin B12Similar

Cantaloupe (Muskmelon)

0 µg

Dates (Medjool)

0 µg

Both Cantaloupe (Muskmelon) and Dates (Medjool) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

47.0 mg2% DV

Dates (Medjool)

0.36 mg

Cantaloupe (Muskmelon) provides 47.0 mg vs 0.36 mg in Dates (Medjool) (+46.7 mg, +12967%).

PotassiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

785 mg17% DV

Dates (Medjool)

251 mg5% DV

Cantaloupe (Muskmelon) provides 785 mg vs 251 mg in Dates (Medjool) (+534 mg, +213%).

CalciumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

26.5 mg2% DV

Dates (Medjool)

23.0 mg2% DV

Cantaloupe (Muskmelon) provides 26.5 mg vs 23.0 mg in Dates (Medjool) (+3.4 mg, +15%).

IronCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.62 mg3% DV

Dates (Medjool)

0.32 mg2% DV

Cantaloupe (Muskmelon) provides 0.62 mg vs 0.32 mg in Dates (Medjool) (+0.29 mg, +91%).

MagnesiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

35.3 mg8% DV

Dates (Medjool)

19.4 mg5% DV

Cantaloupe (Muskmelon) provides 35.3 mg vs 19.4 mg in Dates (Medjool) (+15.8 mg, +81%).

PhosphorusCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

44.1 mg4% DV

Dates (Medjool)

22.3 mg2% DV

Cantaloupe (Muskmelon) provides 44.1 mg vs 22.3 mg in Dates (Medjool) (+21.8 mg, +98%).

ZincCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.53 mg5% DV

Dates (Medjool)

0.16 mg1% DV

Cantaloupe (Muskmelon) provides 0.53 mg vs 0.16 mg in Dates (Medjool) (+0.37 mg, +234%).

Lipids1 nutrients

Saturated FatCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.15 g1% DV

Dates (Medjool)

0.01 g

Cantaloupe (Muskmelon) provides slightly more saturated fat (0.15 g vs 0.01 g).

Nutrient

Cantaloupe (Muskmelon)Normalized to 300 kcal (882 g)

Dates (Medjool)Normalized to 300 kcal (108 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Cantaloupe (Muskmelon)

300 kcal15% DV

Dates (Medjool)

299 kcal15% DV

Both Cantaloupe (Muskmelon) and Dates (Medjool) provide similar amounts of calories (energy) (300 kcal).

ProteinCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

7.4 g15% DV

Dates (Medjool)

2.0 g4% DV

Cantaloupe (Muskmelon) provides 7.4 g vs 2.0 g in Dates (Medjool) (+5.5 g, +279%).

CarbohydratesDates (Medjool) higher

Cantaloupe (Muskmelon)

72.0 g26% DV

Dates (Medjool)

81.0 g29% DV

Dates (Medjool) provides 81.0 g vs 72.0 g in Cantaloupe (Muskmelon) (+9.0 g, +12%).

Dietary FiberCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

7.9 g28% DV

Dates (Medjool)

7.2 g26% DV

Cantaloupe (Muskmelon) provides 7.9 g vs 7.2 g in Dates (Medjool) (+0.70 g, +10%).

Total FatCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

1.7 g2% DV

Dates (Medjool)

0.16 g

Cantaloupe (Muskmelon) provides 1.7 g vs 0.16 g in Dates (Medjool) (+1.5 g, +934%).

Total SugarsDates (Medjool) higher

Cantaloupe (Muskmelon)

69.3 g139% DV

Dates (Medjool)

71.8 g144% DV

Dates (Medjool) provides 71.8 g vs 69.3 g in Cantaloupe (Muskmelon) (+2.5 g, +4%).

Vitamins12 nutrients

Vitamin CCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

324 mg360% DV

Dates (Medjool)

0 mg

Cantaloupe (Muskmelon) has higher vitamin c (324 mg vs 0 mg).

Vitamin A (RAE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

1,491 µg166% DV

Dates (Medjool)

7.6 µg1% DV

Cantaloupe (Muskmelon) provides 1,491 µg vs 7.6 µg in Dates (Medjool) (+1,483 µg, +19617%).

Vitamin DSimilar

Cantaloupe (Muskmelon)

0 µg

Dates (Medjool)

0 µg

Both Cantaloupe (Muskmelon) and Dates (Medjool) provide similar amounts of vitamin d (0 µg).

Vitamin ECantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.44 mg3% DV

Dates (Medjool)

0.05 mg

Cantaloupe (Muskmelon) provides 0.44 mg vs 0.05 mg in Dates (Medjool) (+0.39 mg, +717%).

Vitamin KCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

22 µg18% DV

Dates (Medjool)

2.9 µg2% DV

Cantaloupe (Muskmelon) provides 22 µg vs 2.9 µg in Dates (Medjool) (+19 µg, +656%).

Folate (DFE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

185 µg46% DV

Dates (Medjool)

16 µg4% DV

Cantaloupe (Muskmelon) provides 185 µg vs 16 µg in Dates (Medjool) (+169 µg, +1043%).

Thiamin (Vitamin B1)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.36 mg30% DV

Dates (Medjool)

0.05 mg5% DV

Cantaloupe (Muskmelon) provides 0.36 mg vs 0.05 mg in Dates (Medjool) (+0.31 mg, +570%).

Riboflavin (Vitamin B2)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.17 mg13% DV

Dates (Medjool)

0.06 mg5% DV

Cantaloupe (Muskmelon) provides slightly more riboflavin (vitamin b2) (0.17 mg vs 0.06 mg).

Niacin (Vitamin B3)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

6.5 mg40% DV

Dates (Medjool)

1.7 mg11% DV

Cantaloupe (Muskmelon) provides 6.5 mg vs 1.7 mg in Dates (Medjool) (+4.7 mg, +272%).

Pantothenic Acid (B5)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.93 mg19% DV

Dates (Medjool)

0.87 mg17% DV

Cantaloupe (Muskmelon) provides 0.93 mg vs 0.87 mg in Dates (Medjool) (+0.06 mg, +7%).

Vitamin B6Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.64 mg37% DV

Dates (Medjool)

0.27 mg16% DV

Cantaloupe (Muskmelon) provides 0.64 mg vs 0.27 mg in Dates (Medjool) (+0.37 mg, +136%).

Vitamin B12Similar

Cantaloupe (Muskmelon)

0 µg

Dates (Medjool)

0 µg

Both Cantaloupe (Muskmelon) and Dates (Medjool) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

141 mg6% DV

Dates (Medjool)

1.1 mg

Cantaloupe (Muskmelon) provides 141 mg vs 1.1 mg in Dates (Medjool) (+140 mg, +12967%).

PotassiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

2,355 mg50% DV

Dates (Medjool)

752 mg16% DV

Cantaloupe (Muskmelon) provides 2,355 mg vs 752 mg in Dates (Medjool) (+1,603 mg, +213%).

CalciumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

79.4 mg6% DV

Dates (Medjool)

69.1 mg5% DV

Cantaloupe (Muskmelon) provides 79.4 mg vs 69.1 mg in Dates (Medjool) (+10.3 mg, +15%).

IronCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

1.9 mg10% DV

Dates (Medjool)

0.97 mg5% DV

Cantaloupe (Muskmelon) provides 1.9 mg vs 0.97 mg in Dates (Medjool) (+0.88 mg, +91%).

MagnesiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

106 mg25% DV

Dates (Medjool)

58.3 mg14% DV

Cantaloupe (Muskmelon) provides 106 mg vs 58.3 mg in Dates (Medjool) (+47.5 mg, +81%).

PhosphorusCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

132 mg11% DV

Dates (Medjool)

67.0 mg5% DV

Cantaloupe (Muskmelon) provides 132 mg vs 67.0 mg in Dates (Medjool) (+65.3 mg, +98%).

ZincCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

1.6 mg14% DV

Dates (Medjool)

0.48 mg4% DV

Cantaloupe (Muskmelon) provides 1.6 mg vs 0.48 mg in Dates (Medjool) (+1.1 mg, +234%).

Lipids1 nutrients

Saturated FatCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.45 g2% DV

Dates (Medjool)

0.03 g

Cantaloupe (Muskmelon) provides 0.45 g vs 0.03 g in Dates (Medjool) (+0.42 g, +1202%).

Cantaloupe (Muskmelon) vs Dates (Medjool)

Cantaloupe (Muskmelon)

Dates (Medjool)

Nutritional Takeaways

Comparison Summary