Cantaloupe vs mulberries: which is healthier?
They are about equally nutrient-dense: cantaloupe scores 95/100 and mulberries 93/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Cantaloupe
34 kcal per 100 g. 1 cup cubes: 160 g
Mulberries
43 kcal per 100 g. 1 cup: 140 g
Which to pick for your goal
- Fewer caloriesCantaloupe34 vs 43 kcal per 100 g
- More proteinMulberries0.8 vs 1.4 g per 100 g
- More fiberMulberries0.9 vs 1.7 g per 100 g
- Less sugarAbout even7.9 vs 8.1 g per 100 g
- More potassiumCantaloupe267 vs 194 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Cantaloupe, 100 g | Mulberries, 100 g | Cantaloupe, 160 g | Mulberries, 140 g |
|---|---|---|---|---|
| Calories | 34 kcal | 43 kcal | 54 kcal | 60 kcal |
| Protein | 0.8 g | 1.4 g | 1.3 g | 2 g |
| Carbohydrates | 8.2 g | 9.8 g | 13 g | 14 g |
| Sugars | 7.9 g | 8.1 g | 13 g | 11 g |
| Fiber | 0.9 g | 1.7 g | 1.4 g | 2.4 g |
| Fat | 0.2 g | 0.4 g | 0.3 g | 0.5 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 37 mg | 36 mg | 59 mg | 51 mg |
| Vitamin A | 169 µg | 1 µg | 270 µg | 1.4 µg |
| Potassium | 267 mg | 194 mg | 427 mg | 272 mg |
| Iron | 0.2 mg | 1.9 mg | 0.3 mg | 2.6 mg |
| Calcium | 9 mg | 39 mg | 14 mg | 55 mg |
| Magnesium | 12 mg | 18 mg | 19 mg | 25 mg |
| Sodium | 16 mg | 10 mg | 26 mg | 14 mg |
Last updated . Scores use the HowHealthyIs Score method.