Cantaloupe and watermelon are both delicious summer fruits that support hydration and aid in digestion.
While their nutritional profiles are quite similar, each fruit offers unique vitamins and minerals. These fruits can be enjoyed separately as a refreshing snack or blended into smoothies and added to salads for a touch of natural sweetness.
Both cantaloupe and watermelon are excellent hydrating foods that help quench thirst:
- Watermelon: Contains 91.4 grams (g) of water per 100 g of fruit.
- Cantaloupe: Contains close to it at 90 grams of water in 100 grams of fruit.
Sweating and dehydration can disrupt the body's electrolyte balance, potentially leading to fatigue, headaches, muscle weakness, and cramps. Replenishing electrolytes along with water is important for staying hydrated:
- Cantaloupe: Provides a rich source of magnesium, potassium, sodium, and other electrolytes.
- Watermelon: Contains lower amounts of electrolytes, particularly potassium and magnesium, when compared to cantaloupe.
A 2016 study with trained cyclists found that consuming watermelon puree could support energy demands during exercise while enhancing the levels of certain amino acids (L-citrulline, L-arginine) in the blood. This improvement can reduce post-exercise inflammation and positively influence immune function.
Cantaloupe is highly digestible due to its water content, low acidity, and its higher fiber compared to watermelon. Cantaloupe provides 1.25 grams per cup against 0.6 grams per cup in watermelon, indicating a more significant impact on digestive health.
Both fruits contain soluble and insoluble fibers but vary in their amounts and ratios:
- Soluble fiber: Cantaloupe provides 0.3 grams per cup; watermelon offers 0.4 grams per 1 1/4 cups. Soluble fiber helps slow digestion, regulate blood sugar levels, and manage cholesterol.
- Insoluble fiber: More present in cantaloupe: it contains 0.8 grams per cup against 0.2 grams in watermelon (per 1 1/4 cups). Insoluble fiber helps add bulk to stool promoting regularity and preventing constipation.
Watermelon also has polyphenols that function as prebiotics, promoting beneficial gut bacteria growth and supporting digestive health.
Both cantaloupe and watermelon offer various health benefits:
- Watermelon antioxidants: Rich in antioxidants like lycopene (responsible for the red color) and vitamin C. These may reduce inflammation and protect against oxidative damage caused by free radicals.
- Lycopene:: This antioxidant in watermelons can support heart health, lower cholesterol levels, and blood pressure, potentially reducing risks of certain cancers like colon, breast, and cervical cancer.
- Cantaloupes for eye health: Nutrients such as vitamin C, zeaxanthin, and carotenoids in cantaloupe promote eye health and reduce the risk of cataracts and macular degeneration.
- Cantaloupe antioxidants: Contains plant-based compounds that assist as antioxidants to protect cells from free radical damage. Promotes healthy skin through its antioxidant content.
Both melons are highly nutritive and contribute favorably to daily fruit intake recommendations by providing essential nutrients, according to the “USDA Dietary Guidelines for Americans 2020-2025” which suggests consuming 1 ½ to 2 cups of fruits daily.
These fruits can be incorporated into diverse meals:
- Enjoy as a snack on its own or combined with other fruits.
- Mix with yogurt for extra creaminess
- Add it to oatmeal for sweetness
- Blend in smoothies
- Add slices into salads