Quick Summary
When to Choose Raspberries (Fresh)
Choose Raspberries (Fresh) for more fiber (6.5g vs 0.9g) per 100g.
When to Choose Cantaloupe (Muskmelon)
Choose Cantaloupe (Muskmelon) for more potassium (267mg vs 151mg) and more vitamin C (37mg vs 26mg) per 100g. It is also lower in calories (34 vs 52 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Raspberries (Fresh) | Cantaloupe (Muskmelon) | Winner |
|---|---|---|---|
| Calories | 52 | 33.9 | 🏆 Cantaloupe (Muskmelon) |
| Protein | 1.2g | 0g | 🏆 Raspberries (Fresh) |
| Carbohydrates | 12g | 8.1g | |
| Fiber | 6.5g | 0.9g | 🏆 Raspberries (Fresh) |
Key Vitamins & Minerals
Potassium
🏆 Cantaloupe (Muskmelon) has 77% more
Vitamin C
🏆 Cantaloupe (Muskmelon) has 40% more
Health Benefits Comparison
Raspberries (Fresh) Benefits
- Exceptionally high fiber (8g per cup, 32% DV)
- Rich in antioxidants including ellagic acid
- Low glycemic index (26) suitable for diabetes
- Good vitamin C source (54% DV)
- Contains manganese for metabolism
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
Raspberries (Fresh): Moderate
Cantaloupe (Muskmelon): Moderate
🕒 Preparation
Raspberries (Fresh): Easy
Cantaloupe (Muskmelon): Easy
📦 Storage
Raspberries (Fresh): Refrigerate
Cantaloupe (Muskmelon): Refrigerate
🍽️ Versatility
Raspberries (Fresh): Very versatile
Cantaloupe (Muskmelon): Very versatile
The Bottom Line
Both Raspberries (Fresh) and Cantaloupe (Muskmelon) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Raspberries (Fresh) if: Choose Raspberries (Fresh) for more fiber (6.5g vs 0.9g) per 100g.
Choose Cantaloupe (Muskmelon) if: Choose Cantaloupe (Muskmelon) for more potassium (267mg vs 151mg) and more vitamin C (37mg vs 26mg) per 100g. It is also lower in calories (34 vs 52 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Raspberries (Fresh) and Cantaloupe (Muskmelon) in Nutrivio
Compare how Raspberries (Fresh) and Cantaloupe (Muskmelon) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
