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Which Is Better – Honeydew Melon or Cantaloupe?
Cantaloupe and honeydew belong to the same family, Cucumis melo. Cantaloupe is higher in vitamin A.
Honeydew melons and cantaloupes can be a great summer treat. They are different varieties of melons, and we will explore their health benefits and compare them.
Cantaloupe and honeydew belong to the same family, Cucumis melo. Cantaloupes, also known as muskmelons, likely originated in East and Northeast Africa.
Honeydew is thought to have originated in the Middle East or West Asia. It was considered sacred by the Egyptians and made its way to Europe around the 15th century.
The sweet, soft flesh and high water content make both fruits ideal for summer. Honeydew has a slightly sweeter taste.
While cantaloupes and honeydews are both sweet, their external appearances differ. Honeydew has a smooth green exterior, while cantaloupe has an orange mesh-like flesh that is rough to the touch.
Cantaloupe and honeydew do not continue to ripen after being picked, but they will become softer with time.
Honeydew and cantaloupe nutrition facts
Both fruits have similar nutritional components, although cantaloupe contains higher quantities of vitamin A.
A 100-gram serving of cantaloupe contains:
- Water: 90.2 grams
- Energy: 38 calories
- Total lipids (fats): 0.18 grams
- Protein: 0.82 grams
- Carbohydrates: 8.16 milligrams
- Fiber: 0.8 grams
- Sucrose: 3.32 grams
- Glucose: 2.08 grams
- Fructose: 2.4 grams
- Calcium: 9 milligrams
- Iron: 0.38 milligrams
- Magnesium: 13 milligrams
- Phosphorus: 17 milligrams
- Potassium: 157 milligrams
- Sodium: 30 milligrams
- Zinc: 0.44 milligrams
- Copper: 0.085 milligrams
- Manganese: 0.046 milligrams
- Selenium: 1.7 micrograms
- Vitamin A: 232 micrograms
- Vitamin C: 10.9 milligrams
- Thiamin: 0.049 milligrams
- Riboflavin: 0.027 milligrams
- Niacin: 0.694 milligrams
- Pantothenic acid: 0.085 milligrams
- Vitamin B6: 0.4 milligrams
- Folate: 14 micrograms
- Beta carotene: 2,780 micrograms
- Lutein and zeaxanthin: 32 micrograms
- Vitamin K: 2.7 micrograms
A 100-gram serving of honeydew contains:
- Water: 89.8 grams
- Energy: 36 calories
- Total lipids (fats): 0.14 grams
- Protein: 0.54 grams
- Carbohydrates: 9.09 milligrams
- Fiber: 0.8 grams
- Sucrose: 2.48 grams
- Glucose: 2.68 grams
- Fructose: 2.96 grams
- Calcium: 6 milligrams
- Iron: 0.17 milligrams
- Magnesium: 10 milligrams
- Phosphorus: 11 milligrams
- Potassium: 228 milligrams
- Sodium: 18 milligrams
- Zinc: 0.09 milligrams
- Copper: 0.024 milligrams
- Manganese: 0.027 milligrams
- Selenium: 0.7 micrograms
- Vitamin A: 3 micrograms
- Vitamin C: 18 milligrams
- Thiamin: 0.038 milligrams
- Riboflavin: 0.012 milligrams
- Niacin: 0.418 milligrams
- Pantothenic acid: 0.155 milligrams
- Vitamin B6: 0.088 milligrams
- Folate: 19 micrograms
- Choline: 7.6 milligrams
- Beta carotene: 30 micrograms
- Lutein and zeaxanthin: 27 micrograms
- Vitamin K: 2.9 micrograms
Both fruits are rich in essential amino acids. The amino acid content in both fruits is similar.
Health benefits of honeydew melon and cantaloupe
Honeydew melons and cantaloupes are rich in vitamins, minerals, and polyphenols that have several health benefits and reduce the risk of chronic diseases. Polyphenols act as antioxidants, protecting against heart disease, diabetes, and obesity caused by oxidative stress and inflammation. These fruits improve skin health and can be applied topically or ingested to increase antioxidant enzymes and melanin levels.
Eating fruits is more effective than vegetables in absorbing antioxidants like beta-carotene and lycopene.
Storing honeydew melons and cantaloupe
When storing and eating these melons, especially cantaloupes, take precautions as they are more prone to bacterial contamination. Thoroughly rinse and scrub the cantaloupe before consuming to remove any contamination.
Unsliced cantaloupes and honeydew melons can be stored without refrigeration for about a week. Once cut, store them in an airtight container in the refrigerator. Cantaloupes remain edible for up to five days, while honeydew melons can last up to two weeks.
Honeydew vs. cantaloupe – which is better?
Both honeydew and cantaloupe have more similarities than differences. While cantaloupes contain higher amounts of vitamin A, they are similar in other nutrients and health benefits. Honeydew has a slightly sweeter taste. Both fruits are excellent additions to salads and provide different colors.
Source:
Division of Agriculture, University of Arkansas System: "What’s the Difference Between Cantaloupe and Honeydew Melon."
Food Research International: "H-NMR-based metabolomic profiles of different sweet melon (Cucumis melo L.) Salento varieties: Analysis and comparison."
Foods: "Phenolic Profile and Antioxidant Activity of Melon (Cucumis Melo L.) Seeds from Pakistan."
Metabolic Syndrome and Related Disorders: "Obesity, Oxidative Stress, Adipose Tissue Dysfunction, and the Associated Health Risks: Causes and Therapeutic Strategies."
Nutrients: "A Specific Melon Concentrate Exhibits Photoprotective Effects from Antioxidant Activity in Healthy Adults."
Nutrition Research: "Xanthophyll carotenoids are more bioaccessible from fruits than dark green vegetables."
Recent Patents on Inflammation and Allergy Drug Discovery: "Chronic inflammation and oxidative stress as a major cause of age-related diseases and cancer."
The Pennsylvania State University: "Cantaloupe."
U.S. Department of Agriculture: "Melons, cantaloupe, raw," "Melons, honeydew, raw."
Wisconsin Department of Public Instruction: "Honeydew."
