Side-by-Side Comparison

Cantaloupe (Muskmelon) vs White Rice (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

Clean fluffy steamed long-grain white rice in neutral ceramic bowl

grains

White Rice (Cooked)

130Calories

2.7Protein

0.4Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-74%

Cantaloupe (Muskmelon)

Cantaloupe (Muskmelon) has fewer calories (energy) (34 kcal vs 130 kcal, 96 kcal less).

Higher Protein

+220%

White Rice (Cooked)

White Rice (Cooked) provides 2.7 g vs 0.84 g in Cantaloupe (Muskmelon) (+1.9 g, +220%).

Higher Dietary Fiber

+125%

Cantaloupe (Muskmelon)

Cantaloupe (Muskmelon) provides 0.90 g vs 0.40 g in White Rice (Cooked) (+0.50 g, +125%).

Higher Vitamin C

Cantaloupe (Muskmelon)

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

Comparing per 100 g standard edible portion.

Nutrient

Cantaloupe (Muskmelon)100 g edible portion

White Rice (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)White Rice (Cooked) higher

Cantaloupe (Muskmelon)

34 kcal2% DV

White Rice (Cooked)

130 kcal7% DV

White Rice (Cooked) provides 130 kcal vs 34 kcal in Cantaloupe (Muskmelon) (+96 kcal, +282%).

ProteinWhite Rice (Cooked) higher

Cantaloupe (Muskmelon)

0.84 g2% DV

White Rice (Cooked)

2.7 g5% DV

White Rice (Cooked) provides 2.7 g vs 0.84 g in Cantaloupe (Muskmelon) (+1.9 g, +220%).

CarbohydratesWhite Rice (Cooked) higher

Cantaloupe (Muskmelon)

8.2 g3% DV

White Rice (Cooked)

28.2 g10% DV

White Rice (Cooked) provides 28.2 g vs 8.2 g in Cantaloupe (Muskmelon) (+20.0 g, +245%).

Dietary FiberCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.90 g3% DV

White Rice (Cooked)

0.40 g1% DV

Cantaloupe (Muskmelon) provides 0.90 g vs 0.40 g in White Rice (Cooked) (+0.50 g, +125%).

Total FatWhite Rice (Cooked) higher

Cantaloupe (Muskmelon)

0.19 g

White Rice (Cooked)

0.28 g

White Rice (Cooked) provides 0.28 g vs 0.19 g in Cantaloupe (Muskmelon) (+0.09 g, +47%).

Total SugarsCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

7.9 g16% DV

White Rice (Cooked)

0.05 g

Cantaloupe (Muskmelon) provides 7.9 g vs 0.05 g in White Rice (Cooked) (+7.8 g, +15620%).

Vitamins12 nutrients

Vitamin CCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

36.7 mg41% DV

White Rice (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

White Rice (Cooked)

0 µg

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

Vitamin DSimilar

Cantaloupe (Muskmelon)

0 µg

White Rice (Cooked)

0 µg

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

Vitamin ESimilar

Cantaloupe (Muskmelon)

0.05 mg

White Rice (Cooked)

0.04 mg

Both Cantaloupe (Muskmelon) and White Rice (Cooked) provide similar amounts of vitamin e (0.05 mg).

Vitamin KCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

2.5 µg2% DV

White Rice (Cooked)

0.1 µg

Cantaloupe (Muskmelon) provides 2.5 µg vs 0.1 µg in White Rice (Cooked) (+2.4 µg, +2400%).

Folate (DFE)White Rice (Cooked) higher

Cantaloupe (Muskmelon)

21 µg5% DV

White Rice (Cooked)

58 µg14% DV

White Rice (Cooked) provides 58 µg vs 21 µg in Cantaloupe (Muskmelon) (+37 µg, +176%).

Thiamin (Vitamin B1)White Rice (Cooked) higher

Cantaloupe (Muskmelon)

0.04 mg3% DV

White Rice (Cooked)

0.16 mg14% DV

White Rice (Cooked) provides slightly more thiamin (vitamin b1) (0.16 mg vs 0.04 mg).

Riboflavin (Vitamin B2)Similar

Cantaloupe (Muskmelon)

0.02 mg1% DV

White Rice (Cooked)

0.01 mg1% DV

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

Niacin (Vitamin B3)White Rice (Cooked) higher

Cantaloupe (Muskmelon)

0.73 mg5% DV

White Rice (Cooked)

1.5 mg9% DV

White Rice (Cooked) provides 1.5 mg vs 0.73 mg in Cantaloupe (Muskmelon) (+0.74 mg, +101%).

Pantothenic Acid (B5)White Rice (Cooked) higher

Cantaloupe (Muskmelon)

0.11 mg2% DV

White Rice (Cooked)

0.40 mg8% DV

White Rice (Cooked) provides 0.40 mg vs 0.11 mg in Cantaloupe (Muskmelon) (+0.29 mg, +276%).

Vitamin B6Similar

Cantaloupe (Muskmelon)

0.07 mg4% DV

White Rice (Cooked)

0.09 mg5% DV

Both Cantaloupe (Muskmelon) and White Rice (Cooked) provide similar amounts of vitamin b6 (0.07 mg).

Vitamin B12Similar

Cantaloupe (Muskmelon)

0 µg

White Rice (Cooked)

0 µg

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

Minerals7 nutrients

SodiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

16.0 mg1% DV

White Rice (Cooked)

1.0 mg

Cantaloupe (Muskmelon) provides 16.0 mg vs 1.0 mg in White Rice (Cooked) (+15.0 mg, +1500%).

PotassiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

267 mg6% DV

White Rice (Cooked)

35.0 mg1% DV

Cantaloupe (Muskmelon) provides 267 mg vs 35.0 mg in White Rice (Cooked) (+232 mg, +663%).

CalciumWhite Rice (Cooked) higher

Cantaloupe (Muskmelon)

9.0 mg1% DV

White Rice (Cooked)

10.0 mg1% DV

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

IronWhite Rice (Cooked) higher

Cantaloupe (Muskmelon)

0.21 mg1% DV

White Rice (Cooked)

1.2 mg7% DV

White Rice (Cooked) provides 1.2 mg vs 0.21 mg in Cantaloupe (Muskmelon) (+0.99 mg, +471%).

MagnesiumSimilar

Cantaloupe (Muskmelon)

12.0 mg3% DV

White Rice (Cooked)

12.0 mg3% DV

Both Cantaloupe (Muskmelon) and White Rice (Cooked) provide similar amounts of magnesium (12.0 mg).

PhosphorusWhite Rice (Cooked) higher

Cantaloupe (Muskmelon)

15.0 mg1% DV

White Rice (Cooked)

43.0 mg3% DV

White Rice (Cooked) provides 43.0 mg vs 15.0 mg in Cantaloupe (Muskmelon) (+28.0 mg, +187%).

ZincWhite Rice (Cooked) higher

Cantaloupe (Muskmelon)

0.18 mg2% DV

White Rice (Cooked)

0.49 mg4% DV

White Rice (Cooked) provides 0.49 mg vs 0.18 mg in Cantaloupe (Muskmelon) (+0.31 mg, +172%).

Lipids1 nutrients

Saturated FatSimilar

Cantaloupe (Muskmelon)

0.05 g

White Rice (Cooked)

0.08 g

Both Cantaloupe (Muskmelon) and White Rice (Cooked) provide similar amounts of saturated fat (0.05 g).

Nutrient

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

White Rice (Cooked)158 g (1 cup cooked (158 g))

Macronutrients6 nutrients

Calories (Energy)White Rice (Cooked) higher

Cantaloupe (Muskmelon)

54 kcal3% DV

White Rice (Cooked)

205 kcal10% DV

White Rice (Cooked) provides 205 kcal vs 54 kcal in Cantaloupe (Muskmelon) (+151 kcal, +278%).

ProteinWhite Rice (Cooked) higher

Cantaloupe (Muskmelon)

1.3 g3% DV

White Rice (Cooked)

4.3 g9% DV

White Rice (Cooked) provides 4.3 g vs 1.3 g in Cantaloupe (Muskmelon) (+2.9 g, +216%).

CarbohydratesWhite Rice (Cooked) higher

Cantaloupe (Muskmelon)

13.1 g5% DV

White Rice (Cooked)

44.5 g16% DV

White Rice (Cooked) provides 44.5 g vs 13.1 g in Cantaloupe (Muskmelon) (+31.5 g, +241%).

Dietary FiberCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

1.4 g5% DV

White Rice (Cooked)

0.63 g2% DV

Cantaloupe (Muskmelon) provides 1.4 g vs 0.63 g in White Rice (Cooked) (+0.81 g, +128%).

Total FatWhite Rice (Cooked) higher

Cantaloupe (Muskmelon)

0.30 g

White Rice (Cooked)

0.44 g1% DV

White Rice (Cooked) provides 0.44 g vs 0.30 g in Cantaloupe (Muskmelon) (+0.14 g, +46%).

Total SugarsCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

12.6 g25% DV

White Rice (Cooked)

0.08 g

Cantaloupe (Muskmelon) provides 12.6 g vs 0.08 g in White Rice (Cooked) (+12.5 g, +15819%).

Vitamins12 nutrients

Vitamin CCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

58.7 mg65% DV

White Rice (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

White Rice (Cooked)

0 µg

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

Vitamin DSimilar

Cantaloupe (Muskmelon)

0 µg

White Rice (Cooked)

0 µg

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

Vitamin ESimilar

Cantaloupe (Muskmelon)

0.08 mg1% DV

White Rice (Cooked)

0.06 mg

Both Cantaloupe (Muskmelon) and White Rice (Cooked) provide similar amounts of vitamin e (0.08 mg).

Vitamin KCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

4.0 µg3% DV

White Rice (Cooked)

0.2 µg

Cantaloupe (Muskmelon) provides 4.0 µg vs 0.2 µg in White Rice (Cooked) (+3.8 µg, +2432%).

Folate (DFE)White Rice (Cooked) higher

Cantaloupe (Muskmelon)

34 µg8% DV

White Rice (Cooked)

92 µg23% DV

White Rice (Cooked) provides 92 µg vs 34 µg in Cantaloupe (Muskmelon) (+58 µg, +173%).

Thiamin (Vitamin B1)White Rice (Cooked) higher

Cantaloupe (Muskmelon)

0.07 mg5% DV

White Rice (Cooked)

0.26 mg21% DV

White Rice (Cooked) provides 0.26 mg vs 0.07 mg in Cantaloupe (Muskmelon) (+0.19 mg, +293%).

Riboflavin (Vitamin B2)Similar

Cantaloupe (Muskmelon)

0.03 mg2% DV

White Rice (Cooked)

0.02 mg2% DV

Both Cantaloupe (Muskmelon) and White Rice (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.03 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Cantaloupe (Muskmelon)

1.2 mg7% DV

White Rice (Cooked)

2.3 mg15% DV

White Rice (Cooked) provides 2.3 mg vs 1.2 mg in Cantaloupe (Muskmelon) (+1.2 mg, +99%).

Pantothenic Acid (B5)White Rice (Cooked) higher

Cantaloupe (Muskmelon)

0.17 mg3% DV

White Rice (Cooked)

0.62 mg12% DV

White Rice (Cooked) provides 0.62 mg vs 0.17 mg in Cantaloupe (Muskmelon) (+0.46 mg, +271%).

Vitamin B6Similar

Cantaloupe (Muskmelon)

0.12 mg7% DV

White Rice (Cooked)

0.15 mg9% DV

Both Cantaloupe (Muskmelon) and White Rice (Cooked) provide similar amounts of vitamin b6 (0.12 mg).

Vitamin B12Similar

Cantaloupe (Muskmelon)

0 µg

White Rice (Cooked)

0 µg

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

Minerals7 nutrients

SodiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

25.6 mg1% DV

White Rice (Cooked)

1.6 mg

Cantaloupe (Muskmelon) provides 25.6 mg vs 1.6 mg in White Rice (Cooked) (+24.0 mg, +1520%).

PotassiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

427 mg9% DV

White Rice (Cooked)

55.3 mg1% DV

Cantaloupe (Muskmelon) provides 427 mg vs 55.3 mg in White Rice (Cooked) (+372 mg, +673%).

CalciumWhite Rice (Cooked) higher

Cantaloupe (Muskmelon)

14.4 mg1% DV

White Rice (Cooked)

15.8 mg1% DV

White Rice (Cooked) provides 15.8 mg vs 14.4 mg in Cantaloupe (Muskmelon) (+1.4 mg, +10%).

IronWhite Rice (Cooked) higher

Cantaloupe (Muskmelon)

0.34 mg2% DV

White Rice (Cooked)

1.9 mg11% DV

White Rice (Cooked) provides 1.9 mg vs 0.34 mg in Cantaloupe (Muskmelon) (+1.6 mg, +464%).

MagnesiumSimilar

Cantaloupe (Muskmelon)

19.2 mg5% DV

White Rice (Cooked)

19.0 mg5% DV

Both Cantaloupe (Muskmelon) and White Rice (Cooked) provide similar amounts of magnesium (19.2 mg).

PhosphorusWhite Rice (Cooked) higher

Cantaloupe (Muskmelon)

24.0 mg2% DV

White Rice (Cooked)

67.9 mg5% DV

White Rice (Cooked) provides 67.9 mg vs 24.0 mg in Cantaloupe (Muskmelon) (+43.9 mg, +183%).

ZincWhite Rice (Cooked) higher

Cantaloupe (Muskmelon)

0.29 mg3% DV

White Rice (Cooked)

0.77 mg7% DV

White Rice (Cooked) provides 0.77 mg vs 0.29 mg in Cantaloupe (Muskmelon) (+0.49 mg, +169%).

Lipids1 nutrients

Saturated FatSimilar

Cantaloupe (Muskmelon)

0.08 g

White Rice (Cooked)

0.12 g1% DV

Both Cantaloupe (Muskmelon) and White Rice (Cooked) provide similar amounts of saturated fat (0.08 g).

Nutrient

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

White Rice (Cooked)Amount per 100 kcal (77 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Cantaloupe (Muskmelon)

100 kcal5% DV

White Rice (Cooked)

100 kcal5% DV

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

ProteinCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

2.5 g5% DV

White Rice (Cooked)

2.1 g4% DV

Cantaloupe (Muskmelon) provides 2.5 g vs 2.1 g in White Rice (Cooked) (+0.40 g, +19%).

CarbohydratesCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

24.0 g9% DV

White Rice (Cooked)

21.7 g8% DV

Cantaloupe (Muskmelon) provides 24.0 g vs 21.7 g in White Rice (Cooked) (+2.3 g, +11%).

Dietary FiberCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

2.6 g9% DV

White Rice (Cooked)

0.31 g1% DV

Cantaloupe (Muskmelon) provides 2.6 g vs 0.31 g in White Rice (Cooked) (+2.3 g, +759%).

Total FatCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.56 g1% DV

White Rice (Cooked)

0.22 g

Cantaloupe (Muskmelon) provides 0.56 g vs 0.22 g in White Rice (Cooked) (+0.34 g, +159%).

Total SugarsCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

23.1 g46% DV

White Rice (Cooked)

0.04 g

Cantaloupe (Muskmelon) provides 23.1 g vs 0.04 g in White Rice (Cooked) (+23.1 g, +59922%).

Vitamins12 nutrients

Vitamin CCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

108 mg120% DV

White Rice (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

White Rice (Cooked)

0 µg

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

Vitamin DSimilar

Cantaloupe (Muskmelon)

0 µg

White Rice (Cooked)

0 µg

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

Vitamin ECantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.15 mg1% DV

White Rice (Cooked)

0.03 mg

Cantaloupe (Muskmelon) provides slightly more vitamin e (0.15 mg vs 0.03 mg).

Vitamin KCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

7.4 µg6% DV

White Rice (Cooked)

0.1 µg

Cantaloupe (Muskmelon) provides 7.4 µg vs 0.1 µg in White Rice (Cooked) (+7.3 µg, +9445%).

Folate (DFE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

62 µg15% DV

White Rice (Cooked)

45 µg11% DV

Cantaloupe (Muskmelon) provides 62 µg vs 45 µg in White Rice (Cooked) (+17 µg, +38%).

Thiamin (Vitamin B1)Similar

Cantaloupe (Muskmelon)

0.12 mg10% DV

White Rice (Cooked)

0.13 mg10% DV

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

Riboflavin (Vitamin B2)Similar

Cantaloupe (Muskmelon)

0.06 mg4% DV

White Rice (Cooked)

0.01 mg1% DV

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

Niacin (Vitamin B3)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

2.2 mg13% DV

White Rice (Cooked)

1.1 mg7% DV

Cantaloupe (Muskmelon) provides 2.2 mg vs 1.1 mg in White Rice (Cooked) (+1.0 mg, +90%).

Pantothenic Acid (B5)Similar

Cantaloupe (Muskmelon)

0.31 mg6% DV

White Rice (Cooked)

0.30 mg6% DV

Both Cantaloupe (Muskmelon) and White Rice (Cooked) provide similar amounts of pantothenic acid (b5) (0.31 mg).

Vitamin B6Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.21 mg12% DV

White Rice (Cooked)

0.07 mg4% DV

Cantaloupe (Muskmelon) provides 0.21 mg vs 0.07 mg in White Rice (Cooked) (+0.14 mg, +196%).

Vitamin B12Similar

Cantaloupe (Muskmelon)

0 µg

White Rice (Cooked)

0 µg

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

Minerals7 nutrients

SodiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

47.0 mg2% DV

White Rice (Cooked)

0.77 mg

Cantaloupe (Muskmelon) provides 47.0 mg vs 0.77 mg in White Rice (Cooked) (+46.3 mg, +6009%).

PotassiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

785 mg17% DV

White Rice (Cooked)

27.0 mg1% DV

Cantaloupe (Muskmelon) provides 785 mg vs 27.0 mg in White Rice (Cooked) (+758 mg, +2813%).

CalciumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

26.5 mg2% DV

White Rice (Cooked)

7.7 mg1% DV

Cantaloupe (Muskmelon) provides 26.5 mg vs 7.7 mg in White Rice (Cooked) (+18.8 mg, +244%).

IronWhite Rice (Cooked) higher

Cantaloupe (Muskmelon)

0.62 mg3% DV

White Rice (Cooked)

0.92 mg5% DV

White Rice (Cooked) provides 0.92 mg vs 0.62 mg in Cantaloupe (Muskmelon) (+0.31 mg, +50%).

MagnesiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

35.3 mg8% DV

White Rice (Cooked)

9.2 mg2% DV

Cantaloupe (Muskmelon) provides 35.3 mg vs 9.2 mg in White Rice (Cooked) (+26.0 mg, +282%).

PhosphorusCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

44.1 mg4% DV

White Rice (Cooked)

33.1 mg3% DV

Cantaloupe (Muskmelon) provides 44.1 mg vs 33.1 mg in White Rice (Cooked) (+11.0 mg, +33%).

ZincCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.53 mg5% DV

White Rice (Cooked)

0.38 mg3% DV

Cantaloupe (Muskmelon) provides 0.53 mg vs 0.38 mg in White Rice (Cooked) (+0.15 mg, +40%).

Lipids1 nutrients

Saturated FatCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.15 g1% DV

White Rice (Cooked)

0.06 g

Cantaloupe (Muskmelon) provides slightly more saturated fat (0.15 g vs 0.06 g).

Nutrient

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

White Rice (Cooked)Normalized to 300 kcal (231 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Cantaloupe (Muskmelon)

300 kcal15% DV

White Rice (Cooked)

300 kcal15% DV

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

ProteinCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

7.4 g15% DV

White Rice (Cooked)

6.2 g12% DV

Cantaloupe (Muskmelon) provides 7.4 g vs 6.2 g in White Rice (Cooked) (+1.2 g, +19%).

CarbohydratesCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

72.0 g26% DV

White Rice (Cooked)

65.1 g24% DV

Cantaloupe (Muskmelon) provides 72.0 g vs 65.1 g in White Rice (Cooked) (+6.9 g, +11%).

Dietary FiberCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

7.9 g28% DV

White Rice (Cooked)

0.92 g3% DV

Cantaloupe (Muskmelon) provides 7.9 g vs 0.92 g in White Rice (Cooked) (+7.0 g, +759%).

Total FatCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

1.7 g2% DV

White Rice (Cooked)

0.65 g1% DV

Cantaloupe (Muskmelon) provides 1.7 g vs 0.65 g in White Rice (Cooked) (+1.0 g, +159%).

Total SugarsCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

69.3 g139% DV

White Rice (Cooked)

0.12 g

Cantaloupe (Muskmelon) provides 69.3 g vs 0.12 g in White Rice (Cooked) (+69.2 g, +59922%).

Vitamins12 nutrients

Vitamin CCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

324 mg360% DV

White Rice (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

White Rice (Cooked)

0 µg

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

Vitamin DSimilar

Cantaloupe (Muskmelon)

0 µg

White Rice (Cooked)

0 µg

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

Vitamin ECantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.44 mg3% DV

White Rice (Cooked)

0.09 mg1% DV

Cantaloupe (Muskmelon) provides 0.44 mg vs 0.09 mg in White Rice (Cooked) (+0.35 mg, +377%).

Vitamin KCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

22 µg18% DV

White Rice (Cooked)

0.2 µg

Cantaloupe (Muskmelon) provides 22 µg vs 0.2 µg in White Rice (Cooked) (+22 µg, +9445%).

Folate (DFE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

185 µg46% DV

White Rice (Cooked)

134 µg33% DV

Cantaloupe (Muskmelon) provides 185 µg vs 134 µg in White Rice (Cooked) (+51 µg, +38%).

Thiamin (Vitamin B1)Similar

Cantaloupe (Muskmelon)

0.36 mg30% DV

White Rice (Cooked)

0.38 mg31% DV

Both Cantaloupe (Muskmelon) and White Rice (Cooked) provide similar amounts of thiamin (vitamin b1) (0.36 mg).

Riboflavin (Vitamin B2)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.17 mg13% DV

White Rice (Cooked)

0.03 mg2% DV

Cantaloupe (Muskmelon) provides slightly more riboflavin (vitamin b2) (0.17 mg vs 0.03 mg).

Niacin (Vitamin B3)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

6.5 mg40% DV

White Rice (Cooked)

3.4 mg21% DV

Cantaloupe (Muskmelon) provides 6.5 mg vs 3.4 mg in White Rice (Cooked) (+3.1 mg, +90%).

Pantothenic Acid (B5)Similar

Cantaloupe (Muskmelon)

0.93 mg19% DV

White Rice (Cooked)

0.91 mg18% DV

Both Cantaloupe (Muskmelon) and White Rice (Cooked) provide similar amounts of pantothenic acid (b5) (0.93 mg).

Vitamin B6Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.64 mg37% DV

White Rice (Cooked)

0.21 mg13% DV

Cantaloupe (Muskmelon) provides 0.64 mg vs 0.21 mg in White Rice (Cooked) (+0.42 mg, +196%).

Vitamin B12Similar

Cantaloupe (Muskmelon)

0 µg

White Rice (Cooked)

0 µg

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

Minerals7 nutrients

SodiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

141 mg6% DV

White Rice (Cooked)

2.3 mg

Cantaloupe (Muskmelon) provides 141 mg vs 2.3 mg in White Rice (Cooked) (+139 mg, +6009%).

PotassiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

2,355 mg50% DV

White Rice (Cooked)

80.9 mg2% DV

Cantaloupe (Muskmelon) provides 2,355 mg vs 80.9 mg in White Rice (Cooked) (+2,274 mg, +2813%).

CalciumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

79.4 mg6% DV

White Rice (Cooked)

23.1 mg2% DV

Cantaloupe (Muskmelon) provides 79.4 mg vs 23.1 mg in White Rice (Cooked) (+56.3 mg, +244%).

IronWhite Rice (Cooked) higher

Cantaloupe (Muskmelon)

1.9 mg10% DV

White Rice (Cooked)

2.8 mg15% DV

White Rice (Cooked) provides 2.8 mg vs 1.9 mg in Cantaloupe (Muskmelon) (+0.92 mg, +50%).

MagnesiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

106 mg25% DV

White Rice (Cooked)

27.7 mg7% DV

Cantaloupe (Muskmelon) provides 106 mg vs 27.7 mg in White Rice (Cooked) (+78.1 mg, +282%).

PhosphorusCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

132 mg11% DV

White Rice (Cooked)

99.3 mg8% DV

Cantaloupe (Muskmelon) provides 132 mg vs 99.3 mg in White Rice (Cooked) (+33.0 mg, +33%).

ZincCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

1.6 mg14% DV

White Rice (Cooked)

1.1 mg10% DV

Cantaloupe (Muskmelon) provides 1.6 mg vs 1.1 mg in White Rice (Cooked) (+0.46 mg, +40%).

Lipids1 nutrients

Saturated FatCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.45 g2% DV

White Rice (Cooked)

0.18 g1% DV

Cantaloupe (Muskmelon) provides 0.45 g vs 0.18 g in White Rice (Cooked) (+0.27 g, +153%).

Cantaloupe (Muskmelon) vs White Rice (Cooked)

Cantaloupe (Muskmelon)

White Rice (Cooked)

Nutritional Takeaways

Comparison Summary