Food vs food · USDA FNDDS 2021–2023
Watermelon vs cantaloupe
Comparing usual servings (watermelon: ½ cup, 77.5 g; cantaloupe: ½ cup, 77.5 g), USDA’s figures are higher for watermelon in 7 of the 65 nutrients it reports, and for cantaloupe in 31. The widest gaps against the Daily Value: more vitamin A (180 µg vs 21.7 µg) in cantaloupe. Energy: 23 kcal for watermelon, 29 kcal for cantaloupe. Per 100 g, the figures are higher for watermelon in 8 and for cantaloupe in 32.
Every nutrient, side by side
Watermelon, raw
Serving size ½ cup · 77.5 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 23 kcal | |
| Protein | 0.47 g | |
| Carbohydrates | 5.85 g | |
| Fat | 0.12 g | |
| Alcohol | 0 g | |
| Water | 70.8 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.01 g | <1% |
| Monounsaturated fat | 0.03 g (more) | |
| Polyunsaturated fat | 0.04 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | <0.01 g (more) | |
| SFA 12:0 (lauric) | <0.01 g | |
| SFA 14:0 (myristic) | 0 g | |
| SFA 16:0 (palmitic) | <0.01 g | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | 0 g | |
| MUFA 18:1 (oleic) | 0.03 g (more) | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.04 g (more) | |
| PUFA 18:3 (linolenic) | 0 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0.31 g | 1% |
| Sugars | 4.8 g | |
| Vitamins | ||
| Vitamin A | 21.7 µg | 2% |
| Retinol | 0 µg | |
| Beta-carotene | 235 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 60.4 µg (more) | |
| Lycopene | 3,511 µg (more) | |
| Lutein + zeaxanthin | 6.2 µg | |
| Vitamin C | 6.28 mg | 7% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.04 mg | <1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0.08 µg | <1% |
| Thiamin (B1) | 0.03 mg | 2% |
| Riboflavin (B2) | 0.02 mg | 1% |
| Niacin (B3) | 0.14 mg | 1% |
| Vitamin B6 | 0.03 mg | 2% |
| Folate | 2.32 µg | |
| Folate, DFE | 2.32 µg | 1% |
| Folate, food | 2.32 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 3.18 mg | 1% |
| Minerals | ||
| Calcium | 5.42 mg | <1% |
| Iron | 0.19 mg | 1% |
| Magnesium | 7.75 mg | 2% |
| Phosphorus | 8.52 mg | 1% |
| Potassium | 86.8 mg | 2% |
| Sodium | 0.78 mg | <1% |
| Zinc | 0.08 mg | 1% |
| Copper | 0.03 mg | 4% |
| Selenium | 0.31 µg | 1% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Cantaloupe, raw
Serving size ½ cup · 77.5 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 29 kcal (more) | |
| Protein | 0.64 g (more) | |
| Carbohydrates | 6.32 g (more) | |
| Fat | 0.14 g (more) | |
| Alcohol | 0 g | |
| Water | 69.9 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.04 g (more) | <1% |
| Monounsaturated fat | <0.01 g | |
| Polyunsaturated fat | 0.06 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | <0.01 g | |
| SFA 14:0 (myristic) | <0.01 g (more) | |
| SFA 16:0 (palmitic) | 0.03 g (more) | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | 0 g | |
| MUFA 18:1 (oleic) | <0.01 g | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.03 g | |
| PUFA 18:3 (linolenic) | 0.04 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0.62 g (more) | 2% |
| Sugars | 6.11 g (more) | |
| Vitamins | ||
| Vitamin A | 180 µg (more) | 20% |
| Retinol | 0 µg | |
| Beta-carotene | 2,154 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 24.8 µg (more) | |
| Vitamin C | 8.45 mg (more) | 9% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.04 mg | <1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 2.09 µg (more) | 2% |
| Thiamin (B1) | 0.04 mg (more) | 3% |
| Riboflavin (B2) | 0.02 mg | 2% |
| Niacin (B3) | 0.54 mg (more) | 3% |
| Vitamin B6 | 0.03 mg | 2% |
| Folate | 10.8 µg (more) | |
| Folate, DFE | 10.8 µg (more) | 3% |
| Folate, food | 10.8 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 5.89 mg (more) | 1% |
| Minerals | ||
| Calcium | 6.98 mg (more) | 1% |
| Iron | 0.29 mg (more) | 2% |
| Magnesium | 10.1 mg (more) | 2% |
| Phosphorus | 13.2 mg (more) | 1% |
| Potassium | 122 mg (more) | 3% |
| Sodium | 23.2 mg (more) | 1% |
| Zinc | 0.34 mg (more) | 3% |
| Copper | 0.07 mg (more) | 7% |
| Selenium | 1.32 µg (more) | 2% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Watermelon, raw
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 30 kcal | |
| Protein | 0.61 g | |
| Carbohydrates | 7.55 g | |
| Fat | 0.15 g | |
| Alcohol | 0 g | |
| Water | 91.4 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.02 g | <1% |
| Monounsaturated fat | 0.04 g (more) | |
| Polyunsaturated fat | 0.05 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | <0.01 g (more) | |
| SFA 12:0 (lauric) | <0.01 g | |
| SFA 14:0 (myristic) | 0 g | |
| SFA 16:0 (palmitic) | <0.01 g | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | 0 g | |
| MUFA 18:1 (oleic) | 0.04 g (more) | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.05 g (more) | |
| PUFA 18:3 (linolenic) | 0 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0.4 g | 1% |
| Sugars | 6.2 g | |
| Vitamins | ||
| Vitamin A | 28 µg | 3% |
| Retinol | 0 µg | |
| Beta-carotene | 303 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 78 µg (more) | |
| Lycopene | 4,530 µg (more) | |
| Lutein + zeaxanthin | 8 µg | |
| Vitamin C | 8.1 mg | 9% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.05 mg | <1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0.1 µg | <1% |
| Thiamin (B1) | 0.03 mg | 3% |
| Riboflavin (B2) | 0.02 mg | 2% |
| Niacin (B3) | 0.18 mg | 1% |
| Vitamin B6 | 0.05 mg (more) | 3% |
| Folate | 3 µg | |
| Folate, DFE | 3 µg | 1% |
| Folate, food | 3 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 4.1 mg | 1% |
| Minerals | ||
| Calcium | 7 mg | 1% |
| Iron | 0.24 mg | 1% |
| Magnesium | 10 mg | 2% |
| Phosphorus | 11 mg | 1% |
| Potassium | 112 mg | 2% |
| Sodium | 1 mg | <1% |
| Zinc | 0.1 mg | 1% |
| Copper | 0.04 mg | 5% |
| Selenium | 0.4 µg | 1% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Cantaloupe, raw
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 38 kcal (more) | |
| Protein | 0.82 g (more) | |
| Carbohydrates | 8.16 g (more) | |
| Fat | 0.18 g (more) | |
| Alcohol | 0 g | |
| Water | 90.2 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.05 g (more) | <1% |
| Monounsaturated fat | <0.01 g | |
| Polyunsaturated fat | 0.08 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | <0.01 g | |
| SFA 14:0 (myristic) | <0.01 g (more) | |
| SFA 16:0 (palmitic) | 0.04 g (more) | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | 0 g | |
| MUFA 18:1 (oleic) | <0.01 g | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.04 g | |
| PUFA 18:3 (linolenic) | 0.05 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0.8 g (more) | 3% |
| Sugars | 7.88 g (more) | |
| Vitamins | ||
| Vitamin A | 232 µg (more) | 26% |
| Retinol | 0 µg | |
| Beta-carotene | 2,780 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 32 µg (more) | |
| Vitamin C | 10.9 mg (more) | 12% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.05 mg | <1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 2.7 µg (more) | 2% |
| Thiamin (B1) | 0.05 mg (more) | 4% |
| Riboflavin (B2) | 0.03 mg (more) | 2% |
| Niacin (B3) | 0.69 mg (more) | 4% |
| Vitamin B6 | 0.04 mg | 2% |
| Folate | 14 µg (more) | |
| Folate, DFE | 14 µg (more) | 4% |
| Folate, food | 14 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 7.6 mg (more) | 1% |
| Minerals | ||
| Calcium | 9 mg (more) | 1% |
| Iron | 0.38 mg (more) | 2% |
| Magnesium | 13 mg (more) | 3% |
| Phosphorus | 17 mg (more) | 1% |
| Potassium | 157 mg (more) | 3% |
| Sodium | 30 mg (more) | 1% |
| Zinc | 0.44 mg (more) | 4% |
| Copper | 0.09 mg (more) | 9% |
| Selenium | 1.7 µg (more) | 3% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
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How to read it
- Foods. Watermelon is FNDDS’s “Watermelon, raw” and cantaloupe is “Cantaloupe, raw”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
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Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.