Quick Summary
When to Choose Oranges
Choose Oranges for more fiber (2.2g vs 0.9g) and more vitamin C (50mg vs 37mg) per 100g.
When to Choose Cantaloupe (Muskmelon)
Choose Cantaloupe (Muskmelon) for more vitamin A (1911µg vs 10µg) and more potassium (267mg vs 169mg) per 100g. It is also lower in calories (34 vs 44 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Oranges | Cantaloupe (Muskmelon) | Winner |
|---|---|---|---|
| Calories | 44.3 | 33.9 | 🏆 Cantaloupe (Muskmelon) |
| Carbohydrates | 11g | 8.1g | |
| Fiber | 2.2g | 0.9g | 🏆 Oranges |
Key Vitamins & Minerals
Potassium
🏆 Cantaloupe (Muskmelon) has 58% more
Vitamin A
🏆 Cantaloupe (Muskmelon) has 191.1x more
Vitamin C
🏆 Oranges has 36% more
Health Benefits Comparison
Oranges Benefits
- Excellent source of vitamin C for immune support
- High in fiber for digestive health
- Contains flavonoids for heart health
- Provides folate for cell growth
- Hydrating with high water content
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
Oranges: Moderate
Cantaloupe (Muskmelon): Moderate
🕒 Preparation
Oranges: Easy
Cantaloupe (Muskmelon): Easy
📦 Storage
Oranges: Refrigerate
Cantaloupe (Muskmelon): Refrigerate
🍽️ Versatility
Oranges: Very versatile
Cantaloupe (Muskmelon): Very versatile
The Bottom Line
Both Oranges and Cantaloupe (Muskmelon) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Oranges if: Choose Oranges for more fiber (2.2g vs 0.9g) and more vitamin C (50mg vs 37mg) per 100g.
Choose Cantaloupe (Muskmelon) if: Choose Cantaloupe (Muskmelon) for more vitamin A (1911µg vs 10µg) and more potassium (267mg vs 169mg) per 100g. It is also lower in calories (34 vs 44 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Oranges and Cantaloupe (Muskmelon) in Nutrivio
Compare how Oranges and Cantaloupe (Muskmelon) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
