Watermelon vs Cantaloupe
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Watermelon (Seedless) vs Cantaloupe (Raw): nutrition per 100 g
| Per 100 g | Watermelon (Seedless) | Cantaloupe (Raw) |
|---|---|---|
| Calories | 30 kcal | 34 kcal |
| Protein | 0.9 g | 0.8 g |
| Carbohydrate | 7.6 g | 8.2 g |
| Fat | 0.2 g | 0.2 g |
| Fibre | 0 g | 0.8 g |
| Allergens | None listed | None listed |
Vitamins and minerals per 100 g
| Nutrient | Watermelon (Seedless) | Cantaloupe (Raw) |
|---|---|---|
| Calcium, Ca | 7.86 mg | 9 mg |
| Copper, Cu | 0.05 mg | 0.09 mg |
| Folate, total | 11.93 ug | 14 ug |
| Iron, Fe | 0.02 mg | 0.38 mg |
| Magnesium, Mg | 11.45 mg | 13 mg |
| Manganese, Mn | 0.07 mg | 0.05 mg |
| Phosphorus, P | 17.08 mg | 17 mg |
| Potassium, K | 117.3 mg | 157 mg |
| Sodium, Na | 0 mg | 30 mg |
| Vitamin C, total ascorbic acid | 6.46 mg | 10.9 mg |
| Zinc, Zn | 0.1 mg | 0.44 mg |
These foods are nutritionally similar per 100 g — the practical difference is more about form, taste and how they fit your day than the macros.
Full nutrition facts: Watermelon (Seedless) · Cantaloupe (Raw)
Bottom line
Per 100 g, Watermelon provides 30 kcal, 0.9 g protein, 7.6 g carbohydrate, 0.2 g fat and 0 g fiber; Cantaloupe provides 34 kcal, 0.8 g protein, 8.2 g carbohydrate, 0.2 g fat and 0.8 g fiber.
Looking beyond the macronutrients, Cantaloupe is the better source of vitamin C (see the vitamins and minerals table below).
Both are over 90% water and very low in calories. Cantaloupe is the clear winner for vitamin A (as beta-carotene) and vitamin C; watermelon supplies lycopene and citrulline.
In short: there is no nutritional reason to prefer one over the other — choose by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.