Cantaloupe is the more nutritious of the two, while watermelon is slightly lower in calories. Cup for cup, cantaloupe has about six times the vitamin A, nearly five times the vitamin C, and more than twice the potassium and fiber of watermelon. Watermelon has fewer calories and less sugar, plus lycopene, which cantaloupe lacks.
Cantaloupe vs Watermelon Nutrition (Per Cup)
| Per cup | Cantaloupe (cubed, 160 g) | Watermelon (diced, 152 g) |
|---|---|---|
| Calories | 54 | 46 |
| Carbohydrates | 13.1 g | 11.5 g |
| Sugar | 12.6 g | 9.4 g |
| Fiber | 1.4 g | 0.6 g |
| Protein | 1.3 g | 0.9 g |
| Vitamin A | 270 µg RAE | 43 µg RAE |
| Vitamin C | 58.7 mg | 12.3 mg |
| Potassium | 427 mg | 170 mg |
| Water | 90% | 91% |
Source: USDA FoodData Central, SR Legacy: Melons, cantaloupe, raw (FDC 169092) and Watermelon, raw (FDC 167765). Per-cup values are scaled from the per-100 g figures using USDA cup weights.
Which Has More Calories, Watermelon or Cantaloupe?
Cantaloupe, by a little. One cup of cubed cantaloupe has about 54 calories and one cup of diced watermelon about 46. Per 100 grams the gap is smaller: 34 calories against 30.
Is Cantaloupe or Watermelon Better for You?
Where cantaloupe comes out ahead
- More beta-carotene, which the body turns into vitamin A
- More vitamin C
- More potassium
- More niacin and folate
- 125% more dietary fiber
Where watermelon comes out ahead
- Contains lycopene; cantaloupe has none
- Fewer calories and less sugar per cup
- Less sodium
- Slightly less fat
Watermelon is often thought of as the sweeter melon, but cantaloupe actually contains more sugar per cup: 12.6 g against 9.4 g. Both are healthy, hydrating fruits. If you want the most vitamins and minerals per cup, choose cantaloupe. If you want the fewest calories and some lycopene, choose watermelon.
Cantaloupe vs Watermelon for Weight Loss
Neither melon causes weight loss on its own. If you are counting calories, watermelon has slightly fewer per cup (46 against 54) and slightly more water. Both are low-calorie fruits. For carb counts by serving, see carbs in cantaloupe and other low-carb fruits.
Choosing and Using Melons
A ripe cantaloupe or watermelon should feel firm and heavy for its size. Besides eating them raw, try these:
- Add melon to a salad for a sweet touch.
- Make frozen ice pops by pureeing melon with sugar and lime juice.
- Infuse your water with melon.
- Add melon to a smoothie for a sweet, mild flavor.
Melons move in volume through New York’s wholesale trade. E. Armata is one of the food distributors in NYC supplying cantaloupe and watermelon by the case to grocers, restaurants, and institutional kitchens.
Wholesale Melons from the Hunts Point Market
E. Armata is a long-time supplier of watermelons, cantaloupes and other wholesale melons, carried year-round from our warehouse in the Hunts Point Market in the Bronx. To order by the case, call 718-991-5600 or contact us.
