Side-by-Side Comparison

Cantaloupe (Muskmelon) vs Pomegranate

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

fruits

Pomegranate

83Calories

1.7Protein

4.0Fiber

10.2Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-59%

Cantaloupe (Muskmelon)

Cantaloupe (Muskmelon) has fewer calories (energy) (34 kcal vs 83 kcal, 49 kcal less).

Higher Protein

+99%

Pomegranate

Pomegranate provides 1.7 g vs 0.84 g in Cantaloupe (Muskmelon) (+0.83 g, +99%).

Higher Dietary Fiber

+344%

Pomegranate

Pomegranate provides 4.0 g vs 0.90 g in Cantaloupe (Muskmelon) (+3.1 g, +344%).

Higher Vitamin C

+260%

Cantaloupe (Muskmelon)

Cantaloupe (Muskmelon) provides 36.7 mg vs 10.2 mg in Pomegranate (+26.5 mg, +260%).

Comparing per 100 g standard edible portion.

Nutrient

Cantaloupe (Muskmelon)100 g edible portion

Pomegranate100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pomegranate higher

Cantaloupe (Muskmelon)

34 kcal2% DV

Pomegranate

83 kcal4% DV

Pomegranate provides 83 kcal vs 34 kcal in Cantaloupe (Muskmelon) (+49 kcal, +144%).

ProteinPomegranate higher

Cantaloupe (Muskmelon)

0.84 g2% DV

Pomegranate

1.7 g3% DV

Pomegranate provides 1.7 g vs 0.84 g in Cantaloupe (Muskmelon) (+0.83 g, +99%).

CarbohydratesPomegranate higher

Cantaloupe (Muskmelon)

8.2 g3% DV

Pomegranate

18.7 g7% DV

Pomegranate provides 18.7 g vs 8.2 g in Cantaloupe (Muskmelon) (+10.5 g, +129%).

Dietary FiberPomegranate higher

Cantaloupe (Muskmelon)

0.90 g3% DV

Pomegranate

4.0 g14% DV

Pomegranate provides 4.0 g vs 0.90 g in Cantaloupe (Muskmelon) (+3.1 g, +344%).

Total FatPomegranate higher

Cantaloupe (Muskmelon)

0.19 g

Pomegranate

1.2 g2% DV

Pomegranate provides 1.2 g vs 0.19 g in Cantaloupe (Muskmelon) (+0.98 g, +516%).

Total SugarsPomegranate higher

Cantaloupe (Muskmelon)

7.9 g16% DV

Pomegranate

13.7 g27% DV

Pomegranate provides 13.7 g vs 7.9 g in Cantaloupe (Muskmelon) (+5.8 g, +74%).

Vitamins12 nutrients

Vitamin CCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

36.7 mg41% DV

Pomegranate

10.2 mg11% DV

Cantaloupe (Muskmelon) provides 36.7 mg vs 10.2 mg in Pomegranate (+26.5 mg, +260%).

Vitamin A (RAE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

169 µg19% DV

Pomegranate

0 µg

Cantaloupe (Muskmelon) has higher vitamin a (rae) (169 µg vs 0 µg).

Vitamin DSimilar

Cantaloupe (Muskmelon)

0 µg

Pomegranate

0 µg

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

Vitamin EPomegranate higher

Cantaloupe (Muskmelon)

0.05 mg

Pomegranate

0.60 mg4% DV

Pomegranate provides 0.60 mg vs 0.05 mg in Cantaloupe (Muskmelon) (+0.55 mg, +1100%).

Vitamin KPomegranate higher

Cantaloupe (Muskmelon)

2.5 µg2% DV

Pomegranate

16 µg14% DV

Pomegranate provides 16 µg vs 2.5 µg in Cantaloupe (Muskmelon) (+14 µg, +556%).

Folate (DFE)Pomegranate higher

Cantaloupe (Muskmelon)

21 µg5% DV

Pomegranate

38 µg10% DV

Pomegranate provides 38 µg vs 21 µg in Cantaloupe (Muskmelon) (+17 µg, +81%).

Thiamin (Vitamin B1)Similar

Cantaloupe (Muskmelon)

0.04 mg3% DV

Pomegranate

0.07 mg6% DV

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

Riboflavin (Vitamin B2)Similar

Cantaloupe (Muskmelon)

0.02 mg1% DV

Pomegranate

0.05 mg4% DV

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

Niacin (Vitamin B3)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.73 mg5% DV

Pomegranate

0.29 mg2% DV

Cantaloupe (Muskmelon) provides 0.73 mg vs 0.29 mg in Pomegranate (+0.44 mg, +151%).

Pantothenic Acid (B5)Pomegranate higher

Cantaloupe (Muskmelon)

0.11 mg2% DV

Pomegranate

0.38 mg8% DV

Pomegranate provides 0.38 mg vs 0.11 mg in Cantaloupe (Muskmelon) (+0.27 mg, +259%).

Vitamin B6Similar

Cantaloupe (Muskmelon)

0.07 mg4% DV

Pomegranate

0.08 mg4% DV

Both Cantaloupe (Muskmelon) and Pomegranate provide similar amounts of vitamin b6 (0.07 mg).

Vitamin B12Similar

Cantaloupe (Muskmelon)

0 µg

Pomegranate

0 µg

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

Minerals7 nutrients

SodiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

16.0 mg1% DV

Pomegranate

3.0 mg

Cantaloupe (Muskmelon) provides 16.0 mg vs 3.0 mg in Pomegranate (+13.0 mg, +433%).

PotassiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

267 mg6% DV

Pomegranate

236 mg5% DV

Cantaloupe (Muskmelon) provides 267 mg vs 236 mg in Pomegranate (+31.0 mg, +13%).

CalciumPomegranate higher

Cantaloupe (Muskmelon)

9.0 mg1% DV

Pomegranate

10.0 mg1% DV

Pomegranate provides 10.0 mg vs 9.0 mg in Cantaloupe (Muskmelon) (+1.0 mg, +11%).

IronPomegranate higher

Cantaloupe (Muskmelon)

0.21 mg1% DV

Pomegranate

0.30 mg2% DV

Pomegranate provides 0.30 mg vs 0.21 mg in Cantaloupe (Muskmelon) (+0.09 mg, +43%).

MagnesiumSimilar

Cantaloupe (Muskmelon)

12.0 mg3% DV

Pomegranate

12.0 mg3% DV

Both Cantaloupe (Muskmelon) and Pomegranate provide similar amounts of magnesium (12.0 mg).

PhosphorusPomegranate higher

Cantaloupe (Muskmelon)

15.0 mg1% DV

Pomegranate

36.0 mg3% DV

Pomegranate provides 36.0 mg vs 15.0 mg in Cantaloupe (Muskmelon) (+21.0 mg, +140%).

ZincPomegranate higher

Cantaloupe (Muskmelon)

0.18 mg2% DV

Pomegranate

0.35 mg3% DV

Pomegranate provides 0.35 mg vs 0.18 mg in Cantaloupe (Muskmelon) (+0.17 mg, +94%).

Lipids1 nutrients

Saturated FatPomegranate higher

Cantaloupe (Muskmelon)

0.05 g

Pomegranate

0.12 g1% DV

Pomegranate provides slightly more saturated fat (0.12 g vs 0.05 g).

Nutrient

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

Pomegranate174 g (1 cup arils (174 g))

Macronutrients6 nutrients

Calories (Energy)Pomegranate higher

Cantaloupe (Muskmelon)

54 kcal3% DV

Pomegranate

144 kcal7% DV

Pomegranate provides 144 kcal vs 54 kcal in Cantaloupe (Muskmelon) (+90 kcal, +165%).

ProteinPomegranate higher

Cantaloupe (Muskmelon)

1.3 g3% DV

Pomegranate

2.9 g6% DV

Pomegranate provides 2.9 g vs 1.3 g in Cantaloupe (Muskmelon) (+1.6 g, +116%).

CarbohydratesPomegranate higher

Cantaloupe (Muskmelon)

13.1 g5% DV

Pomegranate

32.5 g12% DV

Pomegranate provides 32.5 g vs 13.1 g in Cantaloupe (Muskmelon) (+19.5 g, +149%).

Dietary FiberPomegranate higher

Cantaloupe (Muskmelon)

1.4 g5% DV

Pomegranate

7.0 g25% DV

Pomegranate provides 7.0 g vs 1.4 g in Cantaloupe (Muskmelon) (+5.5 g, +383%).

Total FatPomegranate higher

Cantaloupe (Muskmelon)

0.30 g

Pomegranate

2.0 g3% DV

Pomegranate provides 2.0 g vs 0.30 g in Cantaloupe (Muskmelon) (+1.7 g, +570%).

Total SugarsPomegranate higher

Cantaloupe (Muskmelon)

12.6 g25% DV

Pomegranate

23.8 g48% DV

Pomegranate provides 23.8 g vs 12.6 g in Cantaloupe (Muskmelon) (+11.2 g, +89%).

Vitamins12 nutrients

Vitamin CCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

58.7 mg65% DV

Pomegranate

17.7 mg20% DV

Cantaloupe (Muskmelon) provides 58.7 mg vs 17.7 mg in Pomegranate (+41.0 mg, +231%).

Vitamin A (RAE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

270 µg30% DV

Pomegranate

0 µg

Cantaloupe (Muskmelon) has higher vitamin a (rae) (270 µg vs 0 µg).

Vitamin DSimilar

Cantaloupe (Muskmelon)

0 µg

Pomegranate

0 µg

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

Vitamin EPomegranate higher

Cantaloupe (Muskmelon)

0.08 mg1% DV

Pomegranate

1.0 mg7% DV

Pomegranate provides 1.0 mg vs 0.08 mg in Cantaloupe (Muskmelon) (+0.96 mg, +1205%).

Vitamin KPomegranate higher

Cantaloupe (Muskmelon)

4.0 µg3% DV

Pomegranate

29 µg24% DV

Pomegranate provides 29 µg vs 4.0 µg in Cantaloupe (Muskmelon) (+25 µg, +613%).

Folate (DFE)Pomegranate higher

Cantaloupe (Muskmelon)

34 µg8% DV

Pomegranate

66 µg17% DV

Pomegranate provides 66 µg vs 34 µg in Cantaloupe (Muskmelon) (+33 µg, +97%).

Thiamin (Vitamin B1)Pomegranate higher

Cantaloupe (Muskmelon)

0.07 mg5% DV

Pomegranate

0.12 mg10% DV

Pomegranate provides slightly more thiamin (vitamin b1) (0.12 mg vs 0.07 mg).

Riboflavin (Vitamin B2)Pomegranate higher

Cantaloupe (Muskmelon)

0.03 mg2% DV

Pomegranate

0.09 mg7% DV

Pomegranate provides slightly more riboflavin (vitamin b2) (0.09 mg vs 0.03 mg).

Niacin (Vitamin B3)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

1.2 mg7% DV

Pomegranate

0.51 mg3% DV

Cantaloupe (Muskmelon) provides 1.2 mg vs 0.51 mg in Pomegranate (+0.66 mg, +130%).

Pantothenic Acid (B5)Pomegranate higher

Cantaloupe (Muskmelon)

0.17 mg3% DV

Pomegranate

0.66 mg13% DV

Pomegranate provides 0.66 mg vs 0.17 mg in Cantaloupe (Muskmelon) (+0.49 mg, +290%).

Vitamin B6Similar

Cantaloupe (Muskmelon)

0.12 mg7% DV

Pomegranate

0.13 mg8% DV

Both Cantaloupe (Muskmelon) and Pomegranate provide similar amounts of vitamin b6 (0.12 mg).

Vitamin B12Similar

Cantaloupe (Muskmelon)

0 µg

Pomegranate

0 µg

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

Minerals7 nutrients

SodiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

25.6 mg1% DV

Pomegranate

5.2 mg

Cantaloupe (Muskmelon) provides 25.6 mg vs 5.2 mg in Pomegranate (+20.4 mg, +390%).

PotassiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

427 mg9% DV

Pomegranate

411 mg9% DV

Cantaloupe (Muskmelon) provides 427 mg vs 411 mg in Pomegranate (+16.6 mg, +4%).

CalciumPomegranate higher

Cantaloupe (Muskmelon)

14.4 mg1% DV

Pomegranate

17.4 mg1% DV

Pomegranate provides 17.4 mg vs 14.4 mg in Cantaloupe (Muskmelon) (+3.0 mg, +21%).

IronPomegranate higher

Cantaloupe (Muskmelon)

0.34 mg2% DV

Pomegranate

0.52 mg3% DV

Pomegranate provides 0.52 mg vs 0.34 mg in Cantaloupe (Muskmelon) (+0.19 mg, +55%).

MagnesiumPomegranate higher

Cantaloupe (Muskmelon)

19.2 mg5% DV

Pomegranate

20.9 mg5% DV

Pomegranate provides 20.9 mg vs 19.2 mg in Cantaloupe (Muskmelon) (+1.7 mg, +9%).

PhosphorusPomegranate higher

Cantaloupe (Muskmelon)

24.0 mg2% DV

Pomegranate

62.6 mg5% DV

Pomegranate provides 62.6 mg vs 24.0 mg in Cantaloupe (Muskmelon) (+38.6 mg, +161%).

ZincPomegranate higher

Cantaloupe (Muskmelon)

0.29 mg3% DV

Pomegranate

0.61 mg6% DV

Pomegranate provides 0.61 mg vs 0.29 mg in Cantaloupe (Muskmelon) (+0.32 mg, +111%).

Lipids1 nutrients

Saturated FatPomegranate higher

Cantaloupe (Muskmelon)

0.08 g

Pomegranate

0.21 g1% DV

Pomegranate provides 0.21 g vs 0.08 g in Cantaloupe (Muskmelon) (+0.13 g, +156%).

Nutrient

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

PomegranateAmount per 100 kcal (120 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Cantaloupe (Muskmelon)

100 kcal5% DV

Pomegranate

100 kcal5% DV

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

ProteinCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

2.5 g5% DV

Pomegranate

2.0 g4% DV

Cantaloupe (Muskmelon) provides 2.5 g vs 2.0 g in Pomegranate (+0.47 g, +23%).

CarbohydratesCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

24.0 g9% DV

Pomegranate

22.4 g8% DV

Cantaloupe (Muskmelon) provides 24.0 g vs 22.4 g in Pomegranate (+1.6 g, +7%).

Dietary FiberPomegranate higher

Cantaloupe (Muskmelon)

2.6 g9% DV

Pomegranate

4.8 g17% DV

Pomegranate provides 4.8 g vs 2.6 g in Cantaloupe (Muskmelon) (+2.2 g, +81%).

Total FatPomegranate higher

Cantaloupe (Muskmelon)

0.56 g1% DV

Pomegranate

1.4 g2% DV

Pomegranate provides 1.4 g vs 0.56 g in Cantaloupe (Muskmelon) (+0.85 g, +151%).

Total SugarsCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

23.1 g46% DV

Pomegranate

16.4 g33% DV

Cantaloupe (Muskmelon) provides 23.1 g vs 16.4 g in Pomegranate (+6.7 g, +41%).

Vitamins12 nutrients

Vitamin CCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

108 mg120% DV

Pomegranate

12.2 mg14% DV

Cantaloupe (Muskmelon) provides 108 mg vs 12.2 mg in Pomegranate (+95.7 mg, +782%).

Vitamin A (RAE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

497 µg55% DV

Pomegranate

0 µg

Cantaloupe (Muskmelon) has higher vitamin a (rae) (497 µg vs 0 µg).

Vitamin DSimilar

Cantaloupe (Muskmelon)

0 µg

Pomegranate

0 µg

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

Vitamin EPomegranate higher

Cantaloupe (Muskmelon)

0.15 mg1% DV

Pomegranate

0.72 mg5% DV

Pomegranate provides 0.72 mg vs 0.15 mg in Cantaloupe (Muskmelon) (+0.57 mg, +390%).

Vitamin KPomegranate higher

Cantaloupe (Muskmelon)

7.4 µg6% DV

Pomegranate

20 µg16% DV

Pomegranate provides 20 µg vs 7.4 µg in Cantaloupe (Muskmelon) (+12 µg, +168%).

Folate (DFE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

62 µg15% DV

Pomegranate

46 µg11% DV

Cantaloupe (Muskmelon) provides 62 µg vs 46 µg in Pomegranate (+16 µg, +35%).

Thiamin (Vitamin B1)Similar

Cantaloupe (Muskmelon)

0.12 mg10% DV

Pomegranate

0.08 mg7% DV

Both Cantaloupe (Muskmelon) and Pomegranate provide similar amounts of thiamin (vitamin b1) (0.12 mg).

Riboflavin (Vitamin B2)Similar

Cantaloupe (Muskmelon)

0.06 mg4% DV

Pomegranate

0.06 mg5% DV

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

Niacin (Vitamin B3)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

2.2 mg13% DV

Pomegranate

0.35 mg2% DV

Cantaloupe (Muskmelon) provides 2.2 mg vs 0.35 mg in Pomegranate (+1.8 mg, +514%).

Pantothenic Acid (B5)Pomegranate higher

Cantaloupe (Muskmelon)

0.31 mg6% DV

Pomegranate

0.45 mg9% DV

Pomegranate provides 0.45 mg vs 0.31 mg in Cantaloupe (Muskmelon) (+0.14 mg, +47%).

Vitamin B6Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.21 mg12% DV

Pomegranate

0.09 mg5% DV

Cantaloupe (Muskmelon) provides 0.21 mg vs 0.09 mg in Pomegranate (+0.12 mg, +135%).

Vitamin B12Similar

Cantaloupe (Muskmelon)

0 µg

Pomegranate

0 µg

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

Minerals7 nutrients

SodiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

47.0 mg2% DV

Pomegranate

3.6 mg

Cantaloupe (Muskmelon) provides 47.0 mg vs 3.6 mg in Pomegranate (+43.4 mg, +1207%).

PotassiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

785 mg17% DV

Pomegranate

283 mg6% DV

Cantaloupe (Muskmelon) provides 785 mg vs 283 mg in Pomegranate (+502 mg, +177%).

CalciumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

26.5 mg2% DV

Pomegranate

12.0 mg1% DV

Cantaloupe (Muskmelon) provides 26.5 mg vs 12.0 mg in Pomegranate (+14.5 mg, +121%).

IronCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.62 mg3% DV

Pomegranate

0.36 mg2% DV

Cantaloupe (Muskmelon) provides 0.62 mg vs 0.36 mg in Pomegranate (+0.26 mg, +72%).

MagnesiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

35.3 mg8% DV

Pomegranate

14.4 mg3% DV

Cantaloupe (Muskmelon) provides 35.3 mg vs 14.4 mg in Pomegranate (+20.9 mg, +145%).

PhosphorusSimilar

Cantaloupe (Muskmelon)

44.1 mg4% DV

Pomegranate

43.2 mg3% DV

Both Cantaloupe (Muskmelon) and Pomegranate provide similar amounts of phosphorus (44.1 mg).

ZincCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.53 mg5% DV

Pomegranate

0.42 mg4% DV

Cantaloupe (Muskmelon) provides 0.53 mg vs 0.42 mg in Pomegranate (+0.11 mg, +26%).

Lipids1 nutrients

Saturated FatSimilar

Cantaloupe (Muskmelon)

0.15 g1% DV

Pomegranate

0.14 g1% DV

Both Cantaloupe (Muskmelon) and Pomegranate provide similar amounts of saturated fat (0.15 g).

Nutrient

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

PomegranateNormalized to 300 kcal (361 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Cantaloupe (Muskmelon)

300 kcal15% DV

Pomegranate

300 kcal15% DV

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

ProteinCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

7.4 g15% DV

Pomegranate

6.0 g12% DV

Cantaloupe (Muskmelon) provides 7.4 g vs 6.0 g in Pomegranate (+1.4 g, +23%).

CarbohydratesCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

72.0 g26% DV

Pomegranate

67.5 g25% DV

Cantaloupe (Muskmelon) provides 72.0 g vs 67.5 g in Pomegranate (+4.5 g, +7%).

Dietary FiberPomegranate higher

Cantaloupe (Muskmelon)

7.9 g28% DV

Pomegranate

14.4 g52% DV

Pomegranate provides 14.4 g vs 7.9 g in Cantaloupe (Muskmelon) (+6.5 g, +82%).

Total FatPomegranate higher

Cantaloupe (Muskmelon)

1.7 g2% DV

Pomegranate

4.2 g5% DV

Pomegranate provides 4.2 g vs 1.7 g in Cantaloupe (Muskmelon) (+2.5 g, +152%).

Total SugarsCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

69.3 g139% DV

Pomegranate

49.3 g99% DV

Cantaloupe (Muskmelon) provides 69.3 g vs 49.3 g in Pomegranate (+20.0 g, +40%).

Vitamins12 nutrients

Vitamin CCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

324 mg360% DV

Pomegranate

36.8 mg41% DV

Cantaloupe (Muskmelon) provides 324 mg vs 36.8 mg in Pomegranate (+287 mg, +779%).

Vitamin A (RAE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

1,491 µg166% DV

Pomegranate

0 µg

Cantaloupe (Muskmelon) has higher vitamin a (rae) (1,491 µg vs 0 µg).

Vitamin DSimilar

Cantaloupe (Muskmelon)

0 µg

Pomegranate

0 µg

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

Vitamin EPomegranate higher

Cantaloupe (Muskmelon)

0.44 mg3% DV

Pomegranate

2.2 mg14% DV

Pomegranate provides 2.2 mg vs 0.44 mg in Cantaloupe (Muskmelon) (+1.7 mg, +391%).

Vitamin KPomegranate higher

Cantaloupe (Muskmelon)

22 µg18% DV

Pomegranate

59 µg49% DV

Pomegranate provides 59 µg vs 22 µg in Cantaloupe (Muskmelon) (+37 µg, +168%).

Folate (DFE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

185 µg46% DV

Pomegranate

137 µg34% DV

Cantaloupe (Muskmelon) provides 185 µg vs 137 µg in Pomegranate (+48 µg, +35%).

Thiamin (Vitamin B1)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.36 mg30% DV

Pomegranate

0.24 mg20% DV

Cantaloupe (Muskmelon) provides 0.36 mg vs 0.24 mg in Pomegranate (+0.12 mg, +50%).

Riboflavin (Vitamin B2)Similar

Cantaloupe (Muskmelon)

0.17 mg13% DV

Pomegranate

0.19 mg15% DV

Both Cantaloupe (Muskmelon) and Pomegranate provide similar amounts of riboflavin (vitamin b2) (0.17 mg).

Niacin (Vitamin B3)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

6.5 mg40% DV

Pomegranate

1.1 mg7% DV

Cantaloupe (Muskmelon) provides 6.5 mg vs 1.1 mg in Pomegranate (+5.4 mg, +512%).

Pantothenic Acid (B5)Pomegranate higher

Cantaloupe (Muskmelon)

0.93 mg19% DV

Pomegranate

1.4 mg27% DV

Pomegranate provides 1.4 mg vs 0.93 mg in Cantaloupe (Muskmelon) (+0.43 mg, +47%).

Vitamin B6Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.64 mg37% DV

Pomegranate

0.27 mg16% DV

Cantaloupe (Muskmelon) provides 0.64 mg vs 0.27 mg in Pomegranate (+0.36 mg, +135%).

Vitamin B12Similar

Cantaloupe (Muskmelon)

0 µg

Pomegranate

0 µg

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

Minerals7 nutrients

SodiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

141 mg6% DV

Pomegranate

10.8 mg

Cantaloupe (Muskmelon) provides 141 mg vs 10.8 mg in Pomegranate (+130 mg, +1203%).

PotassiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

2,355 mg50% DV

Pomegranate

852 mg18% DV

Cantaloupe (Muskmelon) provides 2,355 mg vs 852 mg in Pomegranate (+1,503 mg, +176%).

CalciumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

79.4 mg6% DV

Pomegranate

36.1 mg3% DV

Cantaloupe (Muskmelon) provides 79.4 mg vs 36.1 mg in Pomegranate (+43.3 mg, +120%).

IronCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

1.9 mg10% DV

Pomegranate

1.1 mg6% DV

Cantaloupe (Muskmelon) provides 1.9 mg vs 1.1 mg in Pomegranate (+0.77 mg, +71%).

MagnesiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

106 mg25% DV

Pomegranate

43.3 mg10% DV

Cantaloupe (Muskmelon) provides 106 mg vs 43.3 mg in Pomegranate (+62.5 mg, +144%).

PhosphorusSimilar

Cantaloupe (Muskmelon)

132 mg11% DV

Pomegranate

130 mg10% DV

Both Cantaloupe (Muskmelon) and Pomegranate provide similar amounts of phosphorus (132 mg).

ZincCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

1.6 mg14% DV

Pomegranate

1.3 mg11% DV

Cantaloupe (Muskmelon) provides 1.6 mg vs 1.3 mg in Pomegranate (+0.32 mg, +26%).

Lipids1 nutrients

Saturated FatSimilar

Cantaloupe (Muskmelon)

0.45 g2% DV

Pomegranate

0.43 g2% DV

Both Cantaloupe (Muskmelon) and Pomegranate provide similar amounts of saturated fat (0.45 g).

Cantaloupe (Muskmelon) vs Pomegranate

Cantaloupe (Muskmelon)

Pomegranate

Nutritional Takeaways

Comparison Summary