Quick Summary
When to Choose Mango (Fresh)
Choose Mango (Fresh) for more fiber (1.6g vs 0.9g) per 100g.
When to Choose Cantaloupe (Muskmelon)
Choose Cantaloupe (Muskmelon) for more vitamin A (1911µg vs 54µg) and more potassium (267mg vs 168mg) per 100g. It is also lower in calories (34 vs 60 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Mango (Fresh) | Cantaloupe (Muskmelon) | Winner |
|---|---|---|---|
| Calories | 60 | 33.9 | 🏆 Cantaloupe (Muskmelon) |
| Carbohydrates | 15g | 8.1g | |
| Fiber | 1.6g | 0.9g | 🏆 Mango (Fresh) |
Key Vitamins & Minerals
Potassium
🏆 Cantaloupe (Muskmelon) has 59% more
Vitamin A
🏆 Cantaloupe (Muskmelon) has 35.4x more
Vitamin C
Health Benefits Comparison
Mango (Fresh) Benefits
- Very high vitamin C (67% DV) for immunity
- Excellent vitamin A source (25% DV) for eyes and skin
- Contains unique mangiferin antioxidant
- Good fiber source (3g per cup)
- Provides folate and vitamin B6
Cantaloupe (Muskmelon) Benefits
- Exceptional vitamin A for vision and immunity
- High vitamin C for collagen production
- 90% water for hydration
- Zeaxanthin and lutein protect eyes
Practical Considerations
💰 Cost
Mango (Fresh): Moderate
Cantaloupe (Muskmelon): Moderate
🕒 Preparation
Mango (Fresh): Easy
Cantaloupe (Muskmelon): Easy
📦 Storage
Mango (Fresh): Refrigerate
Cantaloupe (Muskmelon): Refrigerate
🍽️ Versatility
Mango (Fresh): Very versatile
Cantaloupe (Muskmelon): Very versatile
The Bottom Line
Both Mango (Fresh) and Cantaloupe (Muskmelon) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Mango (Fresh) if: Choose Mango (Fresh) for more fiber (1.6g vs 0.9g) per 100g.
Choose Cantaloupe (Muskmelon) if: Choose Cantaloupe (Muskmelon) for more vitamin A (1911µg vs 54µg) and more potassium (267mg vs 168mg) per 100g. It is also lower in calories (34 vs 60 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Mango (Fresh) and Cantaloupe (Muskmelon) in Nutrivio
Compare how Mango (Fresh) and Cantaloupe (Muskmelon) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
