Side-by-Side Comparison

Cantaloupe (Muskmelon) vs Pumpkin Seeds (Pepitas)

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

Clean shelled green pumpkin seed pepitas on light wooden surface

nuts seeds

Pumpkin Seeds (Pepitas)

559Calories

30.2Protein

6.0Fiber

1.9Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-94%

Cantaloupe (Muskmelon)

Cantaloupe (Muskmelon) has fewer calories (energy) (34 kcal vs 559 kcal, 525 kcal less).

Higher Protein

+3499%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 0.84 g in Cantaloupe (Muskmelon) (+29.4 g, +3499%).

Higher Dietary Fiber

+567%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 6.0 g vs 0.90 g in Cantaloupe (Muskmelon) (+5.1 g, +567%).

Higher Vitamin C

+1832%

Cantaloupe (Muskmelon)

Cantaloupe (Muskmelon) provides 36.7 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+34.8 mg, +1832%).

Comparing per 100 g standard edible portion.

Nutrient

Cantaloupe (Muskmelon)100 g edible portion

Pumpkin Seeds (Pepitas)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

34 kcal2% DV

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 34 kcal in Cantaloupe (Muskmelon) (+525 kcal, +1544%).

ProteinPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

0.84 g2% DV

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 0.84 g in Cantaloupe (Muskmelon) (+29.4 g, +3499%).

CarbohydratesPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

8.2 g3% DV

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Pumpkin Seeds (Pepitas) provides 10.7 g vs 8.2 g in Cantaloupe (Muskmelon) (+2.6 g, +31%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

0.90 g3% DV

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Pumpkin Seeds (Pepitas) provides 6.0 g vs 0.90 g in Cantaloupe (Muskmelon) (+5.1 g, +567%).

Total FatPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

0.19 g

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Pumpkin Seeds (Pepitas) provides 49.1 g vs 0.19 g in Cantaloupe (Muskmelon) (+48.9 g, +25716%).

Total SugarsCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

7.9 g16% DV

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Cantaloupe (Muskmelon) provides 7.9 g vs 1.4 g in Pumpkin Seeds (Pepitas) (+6.5 g, +461%).

Vitamins12 nutrients

Vitamin CCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

36.7 mg41% DV

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Cantaloupe (Muskmelon) provides 36.7 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+34.8 mg, +1832%).

Vitamin A (RAE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

169 µg19% DV

Pumpkin Seeds (Pepitas)

1.0 µg

Cantaloupe (Muskmelon) provides 169 µg vs 1.0 µg in Pumpkin Seeds (Pepitas) (+168 µg, +16800%).

Vitamin DSimilar

Cantaloupe (Muskmelon)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Cantaloupe (Muskmelon) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

0.05 mg

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.05 mg in Cantaloupe (Muskmelon) (+2.1 mg, +4260%).

Vitamin KPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

2.5 µg2% DV

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Pumpkin Seeds (Pepitas) provides 7.3 µg vs 2.5 µg in Cantaloupe (Muskmelon) (+4.8 µg, +192%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

21 µg5% DV

Pumpkin Seeds (Pepitas)

58 µg14% DV

Pumpkin Seeds (Pepitas) provides 58 µg vs 21 µg in Cantaloupe (Muskmelon) (+37 µg, +176%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

0.04 mg3% DV

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.04 mg in Cantaloupe (Muskmelon) (+0.23 mg, +566%).

Riboflavin (Vitamin B2)Pumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

0.02 mg1% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Pumpkin Seeds (Pepitas) provides slightly more riboflavin (vitamin b2) (0.15 mg vs 0.02 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

0.73 mg5% DV

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 0.73 mg in Cantaloupe (Muskmelon) (+4.3 mg, +579%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

0.11 mg2% DV

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.11 mg in Cantaloupe (Muskmelon) (+0.65 mg, +614%).

Vitamin B6Pumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

0.07 mg4% DV

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Pumpkin Seeds (Pepitas) provides slightly more vitamin b6 (0.14 mg vs 0.07 mg).

Vitamin B12Similar

Cantaloupe (Muskmelon)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Cantaloupe (Muskmelon) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

16.0 mg1% DV

Pumpkin Seeds (Pepitas)

7.0 mg

Cantaloupe (Muskmelon) provides 16.0 mg vs 7.0 mg in Pumpkin Seeds (Pepitas) (+9.0 mg, +129%).

PotassiumPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

267 mg6% DV

Pumpkin Seeds (Pepitas)

809 mg17% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 267 mg in Cantaloupe (Muskmelon) (+542 mg, +203%).

CalciumPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

9.0 mg1% DV

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Pumpkin Seeds (Pepitas) provides 46.0 mg vs 9.0 mg in Cantaloupe (Muskmelon) (+37.0 mg, +411%).

IronPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

0.21 mg1% DV

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 0.21 mg in Cantaloupe (Muskmelon) (+8.6 mg, +4100%).

MagnesiumPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

12.0 mg3% DV

Pumpkin Seeds (Pepitas)

592 mg141% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 12.0 mg in Cantaloupe (Muskmelon) (+580 mg, +4833%).

PhosphorusPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

15.0 mg1% DV

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 15.0 mg in Cantaloupe (Muskmelon) (+1,218 mg, +8120%).

ZincPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

0.18 mg2% DV

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 0.18 mg in Cantaloupe (Muskmelon) (+7.6 mg, +4239%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

0.05 g

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.05 g in Cantaloupe (Muskmelon) (+8.6 g, +16880%).

Nutrient

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

Pumpkin Seeds (Pepitas)10 g (1 tablespoon (10 g))

Macronutrients6 nutrients

Calories (Energy)Similar

Cantaloupe (Muskmelon)

54 kcal3% DV

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Both Cantaloupe (Muskmelon) and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (54 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

1.3 g3% DV

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Pumpkin Seeds (Pepitas) provides 3.0 g vs 1.3 g in Cantaloupe (Muskmelon) (+1.7 g, +125%).

CarbohydratesCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

13.1 g5% DV

Pumpkin Seeds (Pepitas)

1.1 g

Cantaloupe (Muskmelon) provides 13.1 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+12.0 g, +1119%).

Dietary FiberCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

1.4 g5% DV

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Cantaloupe (Muskmelon) provides 1.4 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+0.84 g, +140%).

Total FatPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

0.30 g

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Pumpkin Seeds (Pepitas) provides 4.9 g vs 0.30 g in Cantaloupe (Muskmelon) (+4.6 g, +1513%).

Total SugarsCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

12.6 g25% DV

Pumpkin Seeds (Pepitas)

0.14 g

Cantaloupe (Muskmelon) provides 12.6 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+12.4 g, +8883%).

Vitamins12 nutrients

Vitamin CCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

58.7 mg65% DV

Pumpkin Seeds (Pepitas)

0.19 mg

Cantaloupe (Muskmelon) provides 58.7 mg vs 0.19 mg in Pumpkin Seeds (Pepitas) (+58.5 mg, +30805%).

Vitamin A (RAE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

270 µg30% DV

Pumpkin Seeds (Pepitas)

0.1 µg

Cantaloupe (Muskmelon) provides 270 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+270 µg, +270300%).

Vitamin DSimilar

Cantaloupe (Muskmelon)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Cantaloupe (Muskmelon) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

0.08 mg1% DV

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Pumpkin Seeds (Pepitas) provides 0.22 mg vs 0.08 mg in Cantaloupe (Muskmelon) (+0.14 mg, +173%).

Vitamin KCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

4.0 µg3% DV

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Cantaloupe (Muskmelon) provides 4.0 µg vs 0.7 µg in Pumpkin Seeds (Pepitas) (+3.3 µg, +448%).

Folate (DFE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

34 µg8% DV

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Cantaloupe (Muskmelon) provides 34 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+28 µg, +479%).

Thiamin (Vitamin B1)Similar

Cantaloupe (Muskmelon)

0.07 mg5% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Cantaloupe (Muskmelon) and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.07 mg).

Riboflavin (Vitamin B2)Similar

Cantaloupe (Muskmelon)

0.03 mg2% DV

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Both Cantaloupe (Muskmelon) and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.03 mg).

Niacin (Vitamin B3)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

1.2 mg7% DV

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Cantaloupe (Muskmelon) provides 1.2 mg vs 0.50 mg in Pumpkin Seeds (Pepitas) (+0.68 mg, +135%).

Pantothenic Acid (B5)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.17 mg3% DV

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Cantaloupe (Muskmelon) provides slightly more pantothenic acid (b5) (0.17 mg vs 0.08 mg).

Vitamin B6Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.12 mg7% DV

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Cantaloupe (Muskmelon) provides slightly more vitamin b6 (0.12 mg vs 0.01 mg).

Vitamin B12Similar

Cantaloupe (Muskmelon)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Cantaloupe (Muskmelon) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

25.6 mg1% DV

Pumpkin Seeds (Pepitas)

0.70 mg

Cantaloupe (Muskmelon) provides 25.6 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+24.9 mg, +3557%).

PotassiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

427 mg9% DV

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Cantaloupe (Muskmelon) provides 427 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+346 mg, +428%).

CalciumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

14.4 mg1% DV

Pumpkin Seeds (Pepitas)

4.6 mg

Cantaloupe (Muskmelon) provides 14.4 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+9.8 mg, +213%).

IronPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

0.34 mg2% DV

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Pumpkin Seeds (Pepitas) provides 0.88 mg vs 0.34 mg in Cantaloupe (Muskmelon) (+0.55 mg, +163%).

MagnesiumPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

19.2 mg5% DV

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 19.2 mg in Cantaloupe (Muskmelon) (+40.0 mg, +208%).

PhosphorusPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

24.0 mg2% DV

Pumpkin Seeds (Pepitas)

123 mg10% DV

Pumpkin Seeds (Pepitas) provides 123 mg vs 24.0 mg in Cantaloupe (Muskmelon) (+99.3 mg, +414%).

ZincPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

0.29 mg3% DV

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Pumpkin Seeds (Pepitas) provides 0.78 mg vs 0.29 mg in Cantaloupe (Muskmelon) (+0.49 mg, +171%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

0.08 g

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.08 g in Cantaloupe (Muskmelon) (+0.78 g, +961%).

Nutrient

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

Pumpkin Seeds (Pepitas)Amount per 100 kcal (18 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Cantaloupe (Muskmelon)

100 kcal5% DV

Pumpkin Seeds (Pepitas)

101 kcal5% DV

Both Cantaloupe (Muskmelon) and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (100 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

2.5 g5% DV

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Pumpkin Seeds (Pepitas) provides 5.4 g vs 2.5 g in Cantaloupe (Muskmelon) (+3.0 g, +120%).

CarbohydratesCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

24.0 g9% DV

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Cantaloupe (Muskmelon) provides 24.0 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+22.1 g, +1144%).

Dietary FiberCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

2.6 g9% DV

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Cantaloupe (Muskmelon) provides 2.6 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+1.6 g, +145%).

Total FatPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

0.56 g1% DV

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 0.56 g in Cantaloupe (Muskmelon) (+8.3 g, +1481%).

Total SugarsCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

23.1 g46% DV

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Cantaloupe (Muskmelon) provides 23.1 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+22.9 g, +9070%).

Vitamins12 nutrients

Vitamin CCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

108 mg120% DV

Pumpkin Seeds (Pepitas)

0.34 mg

Cantaloupe (Muskmelon) provides 108 mg vs 0.34 mg in Pumpkin Seeds (Pepitas) (+108 mg, +31449%).

Vitamin A (RAE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

497 µg55% DV

Pumpkin Seeds (Pepitas)

0.2 µg

Cantaloupe (Muskmelon) provides 497 µg vs 0.2 µg in Pumpkin Seeds (Pepitas) (+497 µg, +275933%).

Vitamin DSimilar

Cantaloupe (Muskmelon)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Cantaloupe (Muskmelon) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

0.15 mg1% DV

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Pumpkin Seeds (Pepitas) provides 0.39 mg vs 0.15 mg in Cantaloupe (Muskmelon) (+0.25 mg, +167%).

Vitamin KCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

7.4 µg6% DV

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Cantaloupe (Muskmelon) provides 7.4 µg vs 1.3 µg in Pumpkin Seeds (Pepitas) (+6.0 µg, +459%).

Folate (DFE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

62 µg15% DV

Pumpkin Seeds (Pepitas)

10 µg3% DV

Cantaloupe (Muskmelon) provides 62 µg vs 10 µg in Pumpkin Seeds (Pepitas) (+51 µg, +491%).

Thiamin (Vitamin B1)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.12 mg10% DV

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Cantaloupe (Muskmelon) provides slightly more thiamin (vitamin b1) (0.12 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Similar

Cantaloupe (Muskmelon)

0.06 mg4% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

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

Niacin (Vitamin B3)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

2.2 mg13% DV

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Cantaloupe (Muskmelon) provides 2.2 mg vs 0.90 mg in Pumpkin Seeds (Pepitas) (+1.3 mg, +140%).

Pantothenic Acid (B5)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.31 mg6% DV

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Cantaloupe (Muskmelon) provides 0.31 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.17 mg, +129%).

Vitamin B6Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.21 mg12% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Cantaloupe (Muskmelon) provides 0.21 mg vs 0.03 mg in Pumpkin Seeds (Pepitas) (+0.19 mg, +722%).

Vitamin B12Similar

Cantaloupe (Muskmelon)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Cantaloupe (Muskmelon) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

47.0 mg2% DV

Pumpkin Seeds (Pepitas)

1.3 mg

Cantaloupe (Muskmelon) provides 47.0 mg vs 1.3 mg in Pumpkin Seeds (Pepitas) (+45.8 mg, +3633%).

PotassiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

785 mg17% DV

Pumpkin Seeds (Pepitas)

146 mg3% DV

Cantaloupe (Muskmelon) provides 785 mg vs 146 mg in Pumpkin Seeds (Pepitas) (+639 mg, +439%).

CalciumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

26.5 mg2% DV

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Cantaloupe (Muskmelon) provides 26.5 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+18.2 mg, +220%).

IronPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

0.62 mg3% DV

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Pumpkin Seeds (Pepitas) provides 1.6 mg vs 0.62 mg in Cantaloupe (Muskmelon) (+0.97 mg, +157%).

MagnesiumPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

35.3 mg8% DV

Pumpkin Seeds (Pepitas)

107 mg25% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 35.3 mg in Cantaloupe (Muskmelon) (+71.3 mg, +202%).

PhosphorusPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

44.1 mg4% DV

Pumpkin Seeds (Pepitas)

222 mg18% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 44.1 mg in Cantaloupe (Muskmelon) (+178 mg, +403%).

ZincPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

0.53 mg5% DV

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.53 mg in Cantaloupe (Muskmelon) (+0.88 mg, +166%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

0.15 g1% DV

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.15 g in Cantaloupe (Muskmelon) (+1.4 g, +940%).

Nutrient

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

Pumpkin Seeds (Pepitas)Normalized to 300 kcal (54 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Cantaloupe (Muskmelon)

300 kcal15% DV

Pumpkin Seeds (Pepitas)

302 kcal15% DV

Both Cantaloupe (Muskmelon) and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (300 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

7.4 g15% DV

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Pumpkin Seeds (Pepitas) provides 16.3 g vs 7.4 g in Cantaloupe (Muskmelon) (+8.9 g, +120%).

CarbohydratesCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

72.0 g26% DV

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Cantaloupe (Muskmelon) provides 72.0 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+66.2 g, +1144%).

Dietary FiberCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

7.9 g28% DV

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Cantaloupe (Muskmelon) provides 7.9 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+4.7 g, +145%).

Total FatPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

1.7 g2% DV

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 1.7 g in Cantaloupe (Muskmelon) (+24.8 g, +1481%).

Total SugarsCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

69.3 g139% DV

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Cantaloupe (Muskmelon) provides 69.3 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+68.6 g, +9070%).

Vitamins12 nutrients

Vitamin CCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

324 mg360% DV

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Cantaloupe (Muskmelon) provides 324 mg vs 1.0 mg in Pumpkin Seeds (Pepitas) (+323 mg, +31449%).

Vitamin A (RAE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

1,491 µg166% DV

Pumpkin Seeds (Pepitas)

0.5 µg

Cantaloupe (Muskmelon) provides 1,491 µg vs 0.5 µg in Pumpkin Seeds (Pepitas) (+1,490 µg, +275933%).

Vitamin DSimilar

Cantaloupe (Muskmelon)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Cantaloupe (Muskmelon) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

0.44 mg3% DV

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Pumpkin Seeds (Pepitas) provides 1.2 mg vs 0.44 mg in Cantaloupe (Muskmelon) (+0.74 mg, +167%).

Vitamin KCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

22 µg18% DV

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Cantaloupe (Muskmelon) provides 22 µg vs 3.9 µg in Pumpkin Seeds (Pepitas) (+18 µg, +459%).

Folate (DFE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

185 µg46% DV

Pumpkin Seeds (Pepitas)

31 µg8% DV

Cantaloupe (Muskmelon) provides 185 µg vs 31 µg in Pumpkin Seeds (Pepitas) (+154 µg, +491%).

Thiamin (Vitamin B1)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.36 mg30% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Cantaloupe (Muskmelon) provides 0.36 mg vs 0.15 mg in Pumpkin Seeds (Pepitas) (+0.21 mg, +145%).

Riboflavin (Vitamin B2)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.17 mg13% DV

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Cantaloupe (Muskmelon) provides slightly more riboflavin (vitamin b2) (0.17 mg vs 0.08 mg).

Niacin (Vitamin B3)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

6.5 mg40% DV

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Cantaloupe (Muskmelon) provides 6.5 mg vs 2.7 mg in Pumpkin Seeds (Pepitas) (+3.8 mg, +140%).

Pantothenic Acid (B5)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.93 mg19% DV

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Cantaloupe (Muskmelon) provides 0.93 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+0.52 mg, +129%).

Vitamin B6Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.64 mg37% DV

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Cantaloupe (Muskmelon) provides 0.64 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.56 mg, +722%).

Vitamin B12Similar

Cantaloupe (Muskmelon)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Cantaloupe (Muskmelon) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

141 mg6% DV

Pumpkin Seeds (Pepitas)

3.8 mg

Cantaloupe (Muskmelon) provides 141 mg vs 3.8 mg in Pumpkin Seeds (Pepitas) (+137 mg, +3633%).

PotassiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

2,355 mg50% DV

Pumpkin Seeds (Pepitas)

437 mg9% DV

Cantaloupe (Muskmelon) provides 2,355 mg vs 437 mg in Pumpkin Seeds (Pepitas) (+1,918 mg, +439%).

CalciumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

79.4 mg6% DV

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Cantaloupe (Muskmelon) provides 79.4 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+54.5 mg, +220%).

IronPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

1.9 mg10% DV

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Pumpkin Seeds (Pepitas) provides 4.8 mg vs 1.9 mg in Cantaloupe (Muskmelon) (+2.9 mg, +157%).

MagnesiumPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

106 mg25% DV

Pumpkin Seeds (Pepitas)

320 mg76% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 106 mg in Cantaloupe (Muskmelon) (+214 mg, +202%).

PhosphorusPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

132 mg11% DV

Pumpkin Seeds (Pepitas)

666 mg53% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 132 mg in Cantaloupe (Muskmelon) (+534 mg, +403%).

ZincPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

1.6 mg14% DV

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 1.6 mg in Cantaloupe (Muskmelon) (+2.6 mg, +166%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Cantaloupe (Muskmelon)

0.45 g2% DV

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.45 g in Cantaloupe (Muskmelon) (+4.2 g, +940%).

Cantaloupe (Muskmelon) vs Pumpkin Seeds (Pepitas)

Cantaloupe (Muskmelon)

Pumpkin Seeds (Pepitas)

Nutritional Takeaways

Comparison Summary