Side-by-Side Comparison

Cantaloupe (Muskmelon) vs Quinoa (Cooked)

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

Fluffy cooked quinoa showing tiny light spiraled germ rings

grains

Quinoa (Cooked)

120Calories

4.4Protein

2.8Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-72%

Cantaloupe (Muskmelon)

Cantaloupe (Muskmelon) has fewer calories (energy) (34 kcal vs 120 kcal, 86 kcal less).

Higher Protein

+424%

Quinoa (Cooked)

Quinoa (Cooked) provides 4.4 g vs 0.84 g in Cantaloupe (Muskmelon) (+3.6 g, +424%).

Higher Dietary Fiber

+211%

Quinoa (Cooked)

Quinoa (Cooked) provides 2.8 g vs 0.90 g in Cantaloupe (Muskmelon) (+1.9 g, +211%).

Higher Vitamin C

Cantaloupe (Muskmelon)

Cantaloupe (Muskmelon) provides 36.7 mg vs 0 mg in Quinoa (Cooked) (+36.7 mg).

Comparing per 100 g standard edible portion.

Nutrient

Cantaloupe (Muskmelon)100 g edible portion

Quinoa (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Cantaloupe (Muskmelon)

34 kcal2% DV

Quinoa (Cooked)

120 kcal6% DV

Quinoa (Cooked) provides 120 kcal vs 34 kcal in Cantaloupe (Muskmelon) (+86 kcal, +253%).

ProteinQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

0.84 g2% DV

Quinoa (Cooked)

4.4 g9% DV

Quinoa (Cooked) provides 4.4 g vs 0.84 g in Cantaloupe (Muskmelon) (+3.6 g, +424%).

CarbohydratesQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

8.2 g3% DV

Quinoa (Cooked)

21.3 g8% DV

Quinoa (Cooked) provides 21.3 g vs 8.2 g in Cantaloupe (Muskmelon) (+13.1 g, +161%).

Dietary FiberQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

0.90 g3% DV

Quinoa (Cooked)

2.8 g10% DV

Quinoa (Cooked) provides 2.8 g vs 0.90 g in Cantaloupe (Muskmelon) (+1.9 g, +211%).

Total FatQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

0.19 g

Quinoa (Cooked)

1.9 g2% DV

Quinoa (Cooked) provides 1.9 g vs 0.19 g in Cantaloupe (Muskmelon) (+1.7 g, +911%).

Total SugarsCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

7.9 g16% DV

Quinoa (Cooked)

0.87 g2% DV

Cantaloupe (Muskmelon) provides 7.9 g vs 0.87 g in Quinoa (Cooked) (+7.0 g, +803%).

Vitamins12 nutrients

Vitamin CCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

36.7 mg41% DV

Quinoa (Cooked)

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

Quinoa (Cooked)

1.0 µg

Cantaloupe (Muskmelon) provides 169 µg vs 1.0 µg in Quinoa (Cooked) (+168 µg, +16800%).

Vitamin DSimilar

Cantaloupe (Muskmelon)

0 µg

Quinoa (Cooked)

0 µg

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

Vitamin EQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

0.05 mg

Quinoa (Cooked)

0.63 mg4% DV

Quinoa (Cooked) provides 0.63 mg vs 0.05 mg in Cantaloupe (Muskmelon) (+0.58 mg, +1160%).

Vitamin KCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

2.5 µg2% DV

Quinoa (Cooked)

0 µg

Cantaloupe (Muskmelon) has higher vitamin k (2.5 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Cantaloupe (Muskmelon)

21 µg5% DV

Quinoa (Cooked)

42 µg11% DV

Quinoa (Cooked) provides 42 µg vs 21 µg in Cantaloupe (Muskmelon) (+21 µg, +100%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Cantaloupe (Muskmelon)

0.04 mg3% DV

Quinoa (Cooked)

0.11 mg9% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.04 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Cantaloupe (Muskmelon)

0.02 mg1% DV

Quinoa (Cooked)

0.11 mg8% DV

Quinoa (Cooked) provides slightly more riboflavin (vitamin b2) (0.11 mg vs 0.02 mg).

Niacin (Vitamin B3)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.73 mg5% DV

Quinoa (Cooked)

0.41 mg3% DV

Cantaloupe (Muskmelon) provides 0.73 mg vs 0.41 mg in Quinoa (Cooked) (+0.32 mg, +78%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Cantaloupe (Muskmelon)

0.11 mg2% DV

Quinoa (Cooked)

0.23 mg5% DV

Quinoa (Cooked) provides 0.23 mg vs 0.11 mg in Cantaloupe (Muskmelon) (+0.12 mg, +117%).

Vitamin B6Quinoa (Cooked) higher

Cantaloupe (Muskmelon)

0.07 mg4% DV

Quinoa (Cooked)

0.12 mg7% DV

Quinoa (Cooked) provides slightly more vitamin b6 (0.12 mg vs 0.07 mg).

Vitamin B12Similar

Cantaloupe (Muskmelon)

0 µg

Quinoa (Cooked)

0 µg

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

Minerals7 nutrients

SodiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

16.0 mg1% DV

Quinoa (Cooked)

7.0 mg

Cantaloupe (Muskmelon) provides 16.0 mg vs 7.0 mg in Quinoa (Cooked) (+9.0 mg, +129%).

PotassiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

267 mg6% DV

Quinoa (Cooked)

172 mg4% DV

Cantaloupe (Muskmelon) provides 267 mg vs 172 mg in Quinoa (Cooked) (+95.0 mg, +55%).

CalciumQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

9.0 mg1% DV

Quinoa (Cooked)

17.0 mg1% DV

Quinoa (Cooked) provides 17.0 mg vs 9.0 mg in Cantaloupe (Muskmelon) (+8.0 mg, +89%).

IronQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

0.21 mg1% DV

Quinoa (Cooked)

1.5 mg8% DV

Quinoa (Cooked) provides 1.5 mg vs 0.21 mg in Cantaloupe (Muskmelon) (+1.3 mg, +610%).

MagnesiumQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

12.0 mg3% DV

Quinoa (Cooked)

64.0 mg15% DV

Quinoa (Cooked) provides 64.0 mg vs 12.0 mg in Cantaloupe (Muskmelon) (+52.0 mg, +433%).

PhosphorusQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

15.0 mg1% DV

Quinoa (Cooked)

152 mg12% DV

Quinoa (Cooked) provides 152 mg vs 15.0 mg in Cantaloupe (Muskmelon) (+137 mg, +913%).

ZincQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

0.18 mg2% DV

Quinoa (Cooked)

1.1 mg10% DV

Quinoa (Cooked) provides 1.1 mg vs 0.18 mg in Cantaloupe (Muskmelon) (+0.91 mg, +506%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

0.05 g

Quinoa (Cooked)

0.23 g1% DV

Quinoa (Cooked) provides 0.23 g vs 0.05 g in Cantaloupe (Muskmelon) (+0.18 g, +351%).

Nutrient

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

Quinoa (Cooked)185 g (1 cup cooked (185 g))

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Cantaloupe (Muskmelon)

54 kcal3% DV

Quinoa (Cooked)

222 kcal11% DV

Quinoa (Cooked) provides 222 kcal vs 54 kcal in Cantaloupe (Muskmelon) (+168 kcal, +308%).

ProteinQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

1.3 g3% DV

Quinoa (Cooked)

8.1 g16% DV

Quinoa (Cooked) provides 8.1 g vs 1.3 g in Cantaloupe (Muskmelon) (+6.8 g, +506%).

CarbohydratesQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

13.1 g5% DV

Quinoa (Cooked)

39.4 g14% DV

Quinoa (Cooked) provides 39.4 g vs 13.1 g in Cantaloupe (Muskmelon) (+26.3 g, +202%).

Dietary FiberQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

1.4 g5% DV

Quinoa (Cooked)

5.2 g19% DV

Quinoa (Cooked) provides 5.2 g vs 1.4 g in Cantaloupe (Muskmelon) (+3.7 g, +260%).

Total FatQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

0.30 g

Quinoa (Cooked)

3.6 g5% DV

Quinoa (Cooked) provides 3.6 g vs 0.30 g in Cantaloupe (Muskmelon) (+3.2 g, +1068%).

Total SugarsCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

12.6 g25% DV

Quinoa (Cooked)

1.6 g3% DV

Cantaloupe (Muskmelon) provides 12.6 g vs 1.6 g in Quinoa (Cooked) (+11.0 g, +681%).

Vitamins12 nutrients

Vitamin CCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

58.7 mg65% DV

Quinoa (Cooked)

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

Quinoa (Cooked)

1.9 µg

Cantaloupe (Muskmelon) provides 270 µg vs 1.9 µg in Quinoa (Cooked) (+269 µg, +14516%).

Vitamin DSimilar

Cantaloupe (Muskmelon)

0 µg

Quinoa (Cooked)

0 µg

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

Vitamin EQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

0.08 mg1% DV

Quinoa (Cooked)

1.2 mg8% DV

Quinoa (Cooked) provides 1.2 mg vs 0.08 mg in Cantaloupe (Muskmelon) (+1.1 mg, +1357%).

Vitamin KCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

4.0 µg3% DV

Quinoa (Cooked)

0 µg

Cantaloupe (Muskmelon) has higher vitamin k (4.0 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Cantaloupe (Muskmelon)

34 µg8% DV

Quinoa (Cooked)

78 µg19% DV

Quinoa (Cooked) provides 78 µg vs 34 µg in Cantaloupe (Muskmelon) (+44 µg, +131%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Cantaloupe (Muskmelon)

0.07 mg5% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.07 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Cantaloupe (Muskmelon)

0.03 mg2% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides 0.20 mg vs 0.03 mg in Cantaloupe (Muskmelon) (+0.17 mg, +569%).

Niacin (Vitamin B3)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

1.2 mg7% DV

Quinoa (Cooked)

0.76 mg5% DV

Cantaloupe (Muskmelon) provides 1.2 mg vs 0.76 mg in Quinoa (Cooked) (+0.41 mg, +54%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Cantaloupe (Muskmelon)

0.17 mg3% DV

Quinoa (Cooked)

0.42 mg8% DV

Quinoa (Cooked) provides 0.42 mg vs 0.17 mg in Cantaloupe (Muskmelon) (+0.25 mg, +151%).

Vitamin B6Quinoa (Cooked) higher

Cantaloupe (Muskmelon)

0.12 mg7% DV

Quinoa (Cooked)

0.23 mg13% DV

Quinoa (Cooked) provides 0.23 mg vs 0.12 mg in Cantaloupe (Muskmelon) (+0.11 mg, +98%).

Vitamin B12Similar

Cantaloupe (Muskmelon)

0 µg

Quinoa (Cooked)

0 µg

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

Minerals7 nutrients

SodiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

25.6 mg1% DV

Quinoa (Cooked)

13.0 mg1% DV

Cantaloupe (Muskmelon) provides 25.6 mg vs 13.0 mg in Quinoa (Cooked) (+12.7 mg, +98%).

PotassiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

427 mg9% DV

Quinoa (Cooked)

318 mg7% DV

Cantaloupe (Muskmelon) provides 427 mg vs 318 mg in Quinoa (Cooked) (+109 mg, +34%).

CalciumQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

14.4 mg1% DV

Quinoa (Cooked)

31.5 mg2% DV

Quinoa (Cooked) provides 31.5 mg vs 14.4 mg in Cantaloupe (Muskmelon) (+17.1 mg, +118%).

IronQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

0.34 mg2% DV

Quinoa (Cooked)

2.8 mg15% DV

Quinoa (Cooked) provides 2.8 mg vs 0.34 mg in Cantaloupe (Muskmelon) (+2.4 mg, +720%).

MagnesiumQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

19.2 mg5% DV

Quinoa (Cooked)

118 mg28% DV

Quinoa (Cooked) provides 118 mg vs 19.2 mg in Cantaloupe (Muskmelon) (+99.2 mg, +517%).

PhosphorusQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

24.0 mg2% DV

Quinoa (Cooked)

281 mg22% DV

Quinoa (Cooked) provides 281 mg vs 24.0 mg in Cantaloupe (Muskmelon) (+257 mg, +1072%).

ZincQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

0.29 mg3% DV

Quinoa (Cooked)

2.0 mg18% DV

Quinoa (Cooked) provides 2.0 mg vs 0.29 mg in Cantaloupe (Muskmelon) (+1.7 mg, +600%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

0.08 g

Quinoa (Cooked)

0.43 g2% DV

Quinoa (Cooked) provides 0.43 g vs 0.08 g in Cantaloupe (Muskmelon) (+0.34 g, +421%).

Nutrient

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

Quinoa (Cooked)Amount per 100 kcal (83 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Cantaloupe (Muskmelon)

100 kcal5% DV

Quinoa (Cooked)

100 kcal5% DV

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

ProteinQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

2.5 g5% DV

Quinoa (Cooked)

3.7 g7% DV

Quinoa (Cooked) provides 3.7 g vs 2.5 g in Cantaloupe (Muskmelon) (+1.2 g, +48%).

CarbohydratesCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

24.0 g9% DV

Quinoa (Cooked)

17.7 g6% DV

Cantaloupe (Muskmelon) provides 24.0 g vs 17.7 g in Quinoa (Cooked) (+6.3 g, +36%).

Dietary FiberCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

2.6 g9% DV

Quinoa (Cooked)

2.3 g8% DV

Cantaloupe (Muskmelon) provides 2.6 g vs 2.3 g in Quinoa (Cooked) (+0.32 g, +14%).

Total FatQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

0.56 g1% DV

Quinoa (Cooked)

1.6 g2% DV

Quinoa (Cooked) provides 1.6 g vs 0.56 g in Cantaloupe (Muskmelon) (+1.0 g, +185%).

Total SugarsCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

23.1 g46% DV

Quinoa (Cooked)

0.72 g1% DV

Cantaloupe (Muskmelon) provides 23.1 g vs 0.72 g in Quinoa (Cooked) (+22.4 g, +3100%).

Vitamins12 nutrients

Vitamin CCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

108 mg120% DV

Quinoa (Cooked)

0 mg

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

Vitamin A (RAE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

497 µg55% DV

Quinoa (Cooked)

0.8 µg

Cantaloupe (Muskmelon) provides 497 µg vs 0.8 µg in Quinoa (Cooked) (+496 µg, +59763%).

Vitamin DSimilar

Cantaloupe (Muskmelon)

0 µg

Quinoa (Cooked)

0 µg

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

Vitamin EQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

0.15 mg1% DV

Quinoa (Cooked)

0.52 mg3% DV

Quinoa (Cooked) provides 0.52 mg vs 0.15 mg in Cantaloupe (Muskmelon) (+0.38 mg, +256%).

Vitamin KCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

7.4 µg6% DV

Quinoa (Cooked)

0 µg

Cantaloupe (Muskmelon) has higher vitamin k (7.4 µg vs 0 µg).

Folate (DFE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

62 µg15% DV

Quinoa (Cooked)

35 µg9% DV

Cantaloupe (Muskmelon) provides 62 µg vs 35 µg in Quinoa (Cooked) (+27 µg, +77%).

Thiamin (Vitamin B1)Similar

Cantaloupe (Muskmelon)

0.12 mg10% DV

Quinoa (Cooked)

0.09 mg7% DV

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

Riboflavin (Vitamin B2)Similar

Cantaloupe (Muskmelon)

0.06 mg4% DV

Quinoa (Cooked)

0.09 mg7% DV

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

Niacin (Vitamin B3)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

2.2 mg13% DV

Quinoa (Cooked)

0.34 mg2% DV

Cantaloupe (Muskmelon) provides 2.2 mg vs 0.34 mg in Quinoa (Cooked) (+1.8 mg, +531%).

Pantothenic Acid (B5)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.31 mg6% DV

Quinoa (Cooked)

0.19 mg4% DV

Cantaloupe (Muskmelon) provides 0.31 mg vs 0.19 mg in Quinoa (Cooked) (+0.12 mg, +63%).

Vitamin B6Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.21 mg12% DV

Quinoa (Cooked)

0.10 mg6% DV

Cantaloupe (Muskmelon) provides 0.21 mg vs 0.10 mg in Quinoa (Cooked) (+0.11 mg, +107%).

Vitamin B12Similar

Cantaloupe (Muskmelon)

0 µg

Quinoa (Cooked)

0 µg

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

Minerals7 nutrients

SodiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

47.0 mg2% DV

Quinoa (Cooked)

5.8 mg

Cantaloupe (Muskmelon) provides 47.0 mg vs 5.8 mg in Quinoa (Cooked) (+41.2 mg, +710%).

PotassiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

785 mg17% DV

Quinoa (Cooked)

143 mg3% DV

Cantaloupe (Muskmelon) provides 785 mg vs 143 mg in Quinoa (Cooked) (+642 mg, +450%).

CalciumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

26.5 mg2% DV

Quinoa (Cooked)

14.1 mg1% DV

Cantaloupe (Muskmelon) provides 26.5 mg vs 14.1 mg in Quinoa (Cooked) (+12.4 mg, +88%).

IronQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

0.62 mg3% DV

Quinoa (Cooked)

1.2 mg7% DV

Quinoa (Cooked) provides 1.2 mg vs 0.62 mg in Cantaloupe (Muskmelon) (+0.62 mg, +100%).

MagnesiumQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

35.3 mg8% DV

Quinoa (Cooked)

53.1 mg13% DV

Quinoa (Cooked) provides 53.1 mg vs 35.3 mg in Cantaloupe (Muskmelon) (+17.8 mg, +51%).

PhosphorusQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

44.1 mg4% DV

Quinoa (Cooked)

126 mg10% DV

Quinoa (Cooked) provides 126 mg vs 44.1 mg in Cantaloupe (Muskmelon) (+82.1 mg, +186%).

ZincQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

0.53 mg5% DV

Quinoa (Cooked)

0.90 mg8% DV

Quinoa (Cooked) provides 0.90 mg vs 0.53 mg in Cantaloupe (Muskmelon) (+0.38 mg, +71%).

Lipids1 nutrients

Saturated FatSimilar

Cantaloupe (Muskmelon)

0.15 g1% DV

Quinoa (Cooked)

0.19 g1% DV

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

Nutrient

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

Quinoa (Cooked)Normalized to 300 kcal (250 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Cantaloupe (Muskmelon)

300 kcal15% DV

Quinoa (Cooked)

300 kcal15% DV

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

ProteinQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

7.4 g15% DV

Quinoa (Cooked)

11.0 g22% DV

Quinoa (Cooked) provides 11.0 g vs 7.4 g in Cantaloupe (Muskmelon) (+3.6 g, +48%).

CarbohydratesCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

72.0 g26% DV

Quinoa (Cooked)

53.3 g19% DV

Cantaloupe (Muskmelon) provides 72.0 g vs 53.3 g in Quinoa (Cooked) (+18.7 g, +35%).

Dietary FiberCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

7.9 g28% DV

Quinoa (Cooked)

7.0 g25% DV

Cantaloupe (Muskmelon) provides 7.9 g vs 7.0 g in Quinoa (Cooked) (+0.94 g, +13%).

Total FatQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

1.7 g2% DV

Quinoa (Cooked)

4.8 g6% DV

Quinoa (Cooked) provides 4.8 g vs 1.7 g in Cantaloupe (Muskmelon) (+3.1 g, +186%).

Total SugarsCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

69.3 g139% DV

Quinoa (Cooked)

2.2 g4% DV

Cantaloupe (Muskmelon) provides 69.3 g vs 2.2 g in Quinoa (Cooked) (+67.2 g, +3087%).

Vitamins12 nutrients

Vitamin CCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

324 mg360% DV

Quinoa (Cooked)

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

Quinoa (Cooked)

2.5 µg

Cantaloupe (Muskmelon) provides 1,491 µg vs 2.5 µg in Quinoa (Cooked) (+1,488 µg, +59523%).

Vitamin DSimilar

Cantaloupe (Muskmelon)

0 µg

Quinoa (Cooked)

0 µg

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

Vitamin EQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

0.44 mg3% DV

Quinoa (Cooked)

1.6 mg11% DV

Quinoa (Cooked) provides 1.6 mg vs 0.44 mg in Cantaloupe (Muskmelon) (+1.1 mg, +257%).

Vitamin KCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

22 µg18% DV

Quinoa (Cooked)

0 µg

Cantaloupe (Muskmelon) has higher vitamin k (22 µg vs 0 µg).

Folate (DFE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

185 µg46% DV

Quinoa (Cooked)

105 µg26% DV

Cantaloupe (Muskmelon) provides 185 µg vs 105 µg in Quinoa (Cooked) (+80 µg, +76%).

Thiamin (Vitamin B1)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.36 mg30% DV

Quinoa (Cooked)

0.27 mg22% DV

Cantaloupe (Muskmelon) provides 0.36 mg vs 0.27 mg in Quinoa (Cooked) (+0.09 mg, +35%).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Cantaloupe (Muskmelon)

0.17 mg13% DV

Quinoa (Cooked)

0.28 mg21% DV

Quinoa (Cooked) provides 0.28 mg vs 0.17 mg in Cantaloupe (Muskmelon) (+0.11 mg, +64%).

Niacin (Vitamin B3)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

6.5 mg40% DV

Quinoa (Cooked)

1.0 mg6% DV

Cantaloupe (Muskmelon) provides 6.5 mg vs 1.0 mg in Quinoa (Cooked) (+5.4 mg, +529%).

Pantothenic Acid (B5)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.93 mg19% DV

Quinoa (Cooked)

0.57 mg11% DV

Cantaloupe (Muskmelon) provides 0.93 mg vs 0.57 mg in Quinoa (Cooked) (+0.36 mg, +62%).

Vitamin B6Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.64 mg37% DV

Quinoa (Cooked)

0.31 mg18% DV

Cantaloupe (Muskmelon) provides 0.64 mg vs 0.31 mg in Quinoa (Cooked) (+0.33 mg, +107%).

Vitamin B12Similar

Cantaloupe (Muskmelon)

0 µg

Quinoa (Cooked)

0 µg

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

Minerals7 nutrients

SodiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

141 mg6% DV

Quinoa (Cooked)

17.5 mg1% DV

Cantaloupe (Muskmelon) provides 141 mg vs 17.5 mg in Quinoa (Cooked) (+124 mg, +706%).

PotassiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

2,355 mg50% DV

Quinoa (Cooked)

430 mg9% DV

Cantaloupe (Muskmelon) provides 2,355 mg vs 430 mg in Quinoa (Cooked) (+1,925 mg, +448%).

CalciumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

79.4 mg6% DV

Quinoa (Cooked)

42.5 mg3% DV

Cantaloupe (Muskmelon) provides 79.4 mg vs 42.5 mg in Quinoa (Cooked) (+36.9 mg, +87%).

IronQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

1.9 mg10% DV

Quinoa (Cooked)

3.7 mg21% DV

Quinoa (Cooked) provides 3.7 mg vs 1.9 mg in Cantaloupe (Muskmelon) (+1.9 mg, +101%).

MagnesiumQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

106 mg25% DV

Quinoa (Cooked)

160 mg38% DV

Quinoa (Cooked) provides 160 mg vs 106 mg in Cantaloupe (Muskmelon) (+54.2 mg, +51%).

PhosphorusQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

132 mg11% DV

Quinoa (Cooked)

380 mg30% DV

Quinoa (Cooked) provides 380 mg vs 132 mg in Cantaloupe (Muskmelon) (+248 mg, +187%).

ZincQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

1.6 mg14% DV

Quinoa (Cooked)

2.7 mg25% DV

Quinoa (Cooked) provides 2.7 mg vs 1.6 mg in Cantaloupe (Muskmelon) (+1.1 mg, +72%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Cantaloupe (Muskmelon)

0.45 g2% DV

Quinoa (Cooked)

0.58 g3% DV

Quinoa (Cooked) provides 0.58 g vs 0.45 g in Cantaloupe (Muskmelon) (+0.13 g, +28%).

Cantaloupe (Muskmelon) vs Quinoa (Cooked)

Cantaloupe (Muskmelon)

Quinoa (Cooked)

Nutritional Takeaways

Comparison Summary