Melons vs Apple juice

Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy

Melons, cantaloupe, raw is higher in more vitamins & minerals

Calories (kcal)

Melons 34
Apple juice 46

Protein (g)

Melons 0.820
Apple juice 0.100

Carbs (g)

Melons 8.16
Apple juice 11.3

Fat (g)

Melons 0.180
Apple juice 0.130

Fiber (g)

Melons 0.800
Apple juice 0.200

Quick answers

Which has more protein?

Melons, cantaloupe, raw — 0.820g vs 0.100g per 100g.

Which has fewer calories?

Melons, cantaloupe, raw — 34 vs 46 kcal per 100g.

Which is more nutrient-dense?

Melons, cantaloupe, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Melons Apple juice
Energy
Energy 34 kcal 46 kcal
Macronutrients
Water 90.2 g 88.2 g
Protein 0.820 g 0.100 g
Total lipid (fat) 0.180 g 0.130 g
Carbohydrate, by difference 8.16 g 11.3 g
Fiber, total dietary 0.800 g 0.200 g
Sugars, Total 7.88 g —
Fats & Fatty Acids
Fatty acids, total saturated — 0.022 g
Fatty acids, total monounsaturated — 0.006 g
Fatty acids, total trans — 0 g
Cholesterol — 0 mg
Vitamins
Vitamin C, total ascorbic acid 10.9 mg 38.5 mg
Thiamin (Vitamin B1) 0.049 mg 0.021 mg
Riboflavin (Vitamin B2) 0.027 mg 0.017 mg
Niacin (Vitamin B3) 0.694 mg 0.073 mg
Pantothenic acid (Vitamin B5) 0.085 mg 0.049 mg
Vitamin B-6 — Pyridoxine 0.040 mg 0.018 mg
Biotin (Vitamin B7) 14.0 ug 0 ug
Folate, total (Vitamin B9) — 0 ug
Choline, total — 1.80 mg
Vitamin B-12 — Cobalamin — 0 ug
Vitamin A, RAE 232 ug 0 ug
Carotene, beta 2780 ug 0 ug
Carotene, alpha 0 ug 0 ug
Vitamin E (alpha-tocopherol) — 0.010 mg
Vitamin D (D2 + D3) — 0 ug
Minerals
Calcium, Ca 9.00 mg 8.00 mg
Iron, Fe 0.380 mg 0.120 mg
Magnesium, Mg 13.0 mg 5.00 mg
Phosphorus, P 17.0 mg 7.00 mg
Potassium, K 157 mg 101 mg
Sodium, Na 30.0 mg 4.00 mg
Zinc, Zn 0.440 mg 0.020 mg
Copper, Cu 0.085 mg 0.012 mg
Manganese, Mn 0.046 mg 0.074 mg
Selenium, Se 1.70 ug 0.100 ug
Other Nutrients
Energy (Atwater General Factors) 38 kcal —
Energy (Atwater Specific Factors) 34 kcal —
Energy 141 kj 191 kj
Nitrogen 0.130 g —
Ash 0.630 g 0.230 g
Carbohydrate, by summation 8.69 g —
Fiber, soluble 0.300 g —
Fiber, insoluble 0.500 g —
Total Sugars — 9.62 g
Sucrose 3.32 g 1.26 g
Glucose 2.08 g 2.63 g
Fructose 2.40 g 5.73 g
Lactose 0 g 0 g
Maltose 0.020 g 0 g
Galactose 0.060 g 0 g
Starch 0.020 g —
Fluoride, F — 39.1 ug
Folic acid (Vitamin B9 — synthetic) — 0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) — 0 ug
Betaine 0.100 mg 0.100 mg
Vitamin B-12, added — 0 ug
Retinol — 0 ug
Beta-carotene (Provitamin A) 0 ug 0 ug
Vitamin A, IU — 1.00 IU
Beta-cryptoxanthin (Provitamin A) 0 ug 0 ug
Lycopene 32.0 ug 16.0 ug
Vitamin E, added — 0 mg
Vitamin D (D2 + D3 — total) — 0 IU
Vitamin K1 — Phylloquinone 2.70 ug 0 ug
Vitamin K (Dihydrophylloquinone — K1 reduced form) 0 ug —
SFA 4:0 (Butyric acid) — 0 g
SFA 6:0 (Caproic acid) — 0 g
SFA 8:0 (Caprylic acid) — 0 g
SFA 10:0 (Capric acid) — 0 g
SFA 12:0 (Lauric acid) — 0 g
SFA 14:0 (Myristic acid) — 0.001 g
SFA 16:0 (Palmitic acid) — 0.018 g
SFA 18:0 (Stearic acid) — 0.002 g
MUFA 16:1 (Omega-7, Palmitoleic acid) — 0 g
MUFA 18:1 (Omega-9, Oleic acid family) — 0.005 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) — 0 g
MUFA 22:1 (Omega-9, Erucic acid family) — 0 g
Fatty acids, total polyunsaturated — 0.039 g
PUFA 18:2 (Omega-6, Linoleic acid) — 0.033 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) — 0.007 g
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) — 0 g
PUFA 20:4 (Omega-6, Arachidonic acid family) — 0 g
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) — 0 g
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) — 0 g
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) — 0 g
Tryptophan (EAA) 0.002 g —
Threonine (EAA) 0.014 g —
Isoleucine (EAA, BCAA) 0.017 g —
Leucine (EAA, BCAA) 0.024 g —
Lysine (EAA) 0.024 g —
Methionine (EAA) 0.010 g —
Cystine (conditionally essential) 0.002 g —
Phenylalanine (EAA) 0.019 g —
Tyrosine (conditionally essential) 0.012 g —
Valine (EAA, BCAA) 0.027 g —
Arginine (conditionally essential) 0.024 g —
Histidine (EAA) 0.012 g —
Alanine 0.077 g —
Aspartic acid 0.113 g —
Glutamic acid 0.174 g —
Glycine (conditionally essential) 0.021 g —
Proline (conditionally essential) 0.016 g —
Serine 0.034 g —
Alcohol, ethyl — 0 g
Caffeine — 0 mg
Theobromine — 0 mg
Daidzein 0 mg —
Genistein 0 mg —
Proanthocyanidin dimers 0 mg —
Proanthocyanidin trimers 0 mg —
Proanthocyanidin 4-6mers 0 mg —
Proanthocyanidin 7-10mers 0 mg —
Proanthocyanidin polymers (>10mers) 0 mg —
Apigenin 0 mg —
Luteolin 0.640 mg —
Kaempferol 0.070 mg —
Myricetin 0 mg —
Quercetin 0.010 mg —
Flavonoids
(-)-Epicatechin 0 mg —
(-)-Epicatechin 3-gallate 0 mg —
(-)-Epigallocatechin 0 mg —
(-)-Epigallocatechin 3-gallate 0 mg —
(+)-Catechin 0 mg —
(+)-Gallocatechin 0 mg —
Choline
Choline from glycerophoshocholine 0.700 mg —
Choline from phosphatidylcholine 1.60 mg —
Choline from phosphocholine 1.10 mg —
Choline from sphingomyelin 0 mg —
Free Choline 4.10 mg —
Total Choline 7.60 mg —
Iodine
Iodine mcg/100gB 0.300 mcg —
Fluoride
Mean mcg/100g ** 1.000 mg —
Isoflavones
Total isoflavones 0 mg —

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Melons, cantaloupe, raw nutrition facts Apple juice, canned or bottled, unsweetened, with added ascorbic acid nutrition facts Compare other foods →

Dig deeper — biggest differences

Zinc, Zn +2100% in Melons, cantaloupe, raw Selenium, Se +1600% in Melons, cantaloupe, raw Niacin (Vitamin B3) +851% in Melons, cantaloupe, raw Protein +720% in Melons, cantaloupe, raw

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